5km run under 25mins
5km Run under 25mins
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
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)
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)
1hr run = 11.4km
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
1hr run along Brisbane River.
Another awesome day for it.
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
