5km Run under 25mins
Endurance
100 x Seated Row @ 80kg
100 x Box Jumps
100 x Bench Press @ 80kg
100 x Kettlebell Snatch @ 24kg
3 x 1km run @ 14km/hr
(2min rest between)
4 x 500m @ 16km/hr
(1min rest between)
5 x 200m @ 20km/hr
(30secs rest between)
STRETCH
Kettlebells
- 20 x Turkish Get Up @ 24kg
- 20 x Bottoms Up Clean & Press @ 16kg
- 20 x KB Crunch @ 24kg
- 20 x Double KB Cleans @ 2 x 16kg
- 20 x KB OH Walking Lunge @ 24kg
- 20 x Snatch @ 24kg
(Repeat 5 Times)
Fartlek
1km slow run
3mins fast pace, 1min slow
(Repeat 8 times)
Boxing and MMA (Mixed Martial Arts) fitness techniques to improve your;
- Endurance
- Balance
- Weightloss
- Co-ordination
- Fitness
10.6km run = 49:12
Another amazing morning for a run down along the Brisbane river.
am – Intervals
6 x 1km Runs @ 4:30mins/km
2min Rest between
pm – Endurance
20 x Bench Press @ 60kg
20 x Seated Row @ 60kg
20 x OH Walking Lunge @ 24kg
… 20 x Weighted Crunch @ 24kg
20 x Kettlebell Snatch @ 24kg
(4 times through)
