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)
Thursday Workout – Fartlek
1km @ 5min/km
5km @ 4min fast, 2mins slow
1km @ 6min/km
am – 6km run
28:13
pm – Bodyweight & Kettlebells
25 x Push Ups
10 x Chin Ups
5 x Insteps
25 x KB Snatch @ 24kg
(4 times through)
20 x Plyo Push Ups
20 x Lying pull up
2min x Plank
20 x Single Leg Box Jumps
20 x Double Kb Swing @ 2x 20kg
(2 times through)
