Archives for Run


Tuesday Workout

5km Run

then

50 Pull Ups

50 Dips

50 Hanging Leg Raises

Monday Workout

1hr Run

Friday Workout – Kettlebells

20 x Snatches @ 2 x 16kg

20 x Crunches @ 2 x 16kg

20 x Single Leg Deadlift @ 24kg

20 x Floor Press/Fly @ 2 x 16kg

20 x Turkish Get Up @ 24kg

20 x Deep Front Squats @ 2 x 16kg

400m Run

( 5 times through)

Tuesday Workout – Treadmill Intervals & Hills

10 x 1min Sprint @ 18km/h (Treadmill)
(1min rest between)

5 x 2min Hills @ 10km/h, Level 10 incline
(1min rest between)

Wednesday Workout – Endurance

KB Swings + Turkish Get Up @ 24kg, 20reps,18,16,14,12,10,9,8,7,6,5,4,3,2,1rep
 
5min Rest
 
6 x 50 Medball Slams @ 5kg + 400m run
(Timed)

Tuesday Workout

5kms under 25mins
4 x 10 Single Leg BOSU Squats
4 x 10 BW Dips
4 x 10 Pull Ups
10mins Spin Bike

Monday Workout

6km run under 30mins

Thursday Workout

15mins Row
15mins Bike
15mins Row
15mins Run