Nick D
Smash & Grab
Time
80:54
1 of 5
Avg HR
75
40% of max
Peak HR
76
41% of max
Effort
0
Recovery
The session
Nick finished in 80:54, 1st of 5 on the board.
Average heart rate 75 bpm (40% of max), peaking at 76 bpm.
Most of the work sat in zone 1 — easy — for 100% of the session.
That is 66:30 slower than their average over 3 previous sessions.
Heart rate
Z1Easy · under 60% of max0:05 100%
Block by block
Warm up Run1.8 km · 76 bpm avg
EMOM 1100s work / 20s rest
Squats · Row · Sled push · TRX row · Ski · Squats · Row · Sled push · TRX row · Ski
Threshold Loop1.85 km · 10:21
EMOM 2100s work / 20s rest
Sled Pull · Ski · Lunges · Row · Farmers Carry · Sled Pull · Ski · Lunges · Row · Farmers Carry
5 x Hill Sprints5 reps · 0:10
50 x Wall Balls50 reps · 0:01
4 x Hill sprints4 reps · 0:01
3 x BBJs3 reps · 0:02
3 x Hill Sprints3 reps · 5:30
30 x Wall Balls30 reps · 1:46
2 x Hill Sprints2 reps · 4:31
2 x BBJs2 reps · 1:56
1 x Hill Sprint1 reps · 2:09
20 x Wall Balls20 reps · 0:52
Compared with their last 3 sessions
19 Sept · RJG BBQ Edition0:35 · 79 bpm
23 Sept · RJG BBQ Edition1:42 · 67 bpm
25 Sept · Boxing Workout 40:56 · 144 bpm
This session80:54 · 75 bpm
Longer bar means more time on the clock, so shorter is quicker.
The rest of the board
1Nick D80:54
2Byron82:25
3Amir84:13
4Paul84:21
5Mike93:34
Anyone with this link can see this report. Full session