Your last session/workout!

Murk

Well-Known Member
Joined
Oct 24, 2020
Posts
106
Reaction score
114
AM - Knee Ability Zero & Core:
40Cdo Ab Overload 30s on 30s off
Tabata x3 with side planks, hollow rocks, flutter kicks and misc.
Shifu Yan Lei core burner and mobility

PM - Pull & Core:
40Cdo Tabata Pyramid
5 x 6 reps 20kg pull ups
5 x 6 reps 20kg feet elev. body row
Tabata with pull and core movements
Every 30s for 2.5mins 5 pull ups 10 push ups
 

Attachments

  • E1C67AF9-42B5-451C-81EE-680FC5346505.jpeg
    E1C67AF9-42B5-451C-81EE-680FC5346505.jpeg
    290.1 KB · Views: 48
  • A32485BB-059D-440F-B5BA-E7800B1D2258.jpeg
    A32485BB-059D-440F-B5BA-E7800B1D2258.jpeg
    267.8 KB · Views: 47

Mosquito

Well-Known Member
Joined
Mar 17, 2017
Posts
77
Reaction score
81
AM - Knee Ability Zero & Core:
40Cdo Ab Overload 30s on 30s off
Tabata x3 with side planks, hollow rocks, flutter kicks and misc.
Shifu Yan Lei core burner and mobility

PM - Pull & Core:
40Cdo Tabata Pyramid
5 x 6 reps 20kg pull ups
5 x 6 reps 20kg feet elev. body row
Tabata with pull and core movements
Every 30s for 2.5mins 5 pull ups 10 push ups
40 Cdo workouts are really really useful for what I'm doing at the moment, which is gainer style stuff in the morning which is easy, and a proper circuit in the afternoon. I just rip one from there and away I go

Anyway, today is 10 x 50m hill sprints up a steeper hill. Let's see how it goes
 

Murk

Well-Known Member
Joined
Oct 24, 2020
Posts
106
Reaction score
114
40 Cdo workouts are really really useful for what I'm doing at the moment, which is gainer style stuff in the morning which is easy, and a proper circuit in the afternoon. I just rip one from there and away I go

Anyway, today is 10 x 50m hill sprints up a steeper hill. Let's see how it goes
Yeah they’re great little burner workouts, I get bored with exercise routines so they’re good for mixing stuff up.
 

Mosquito

Well-Known Member
Joined
Mar 17, 2017
Posts
77
Reaction score
81
Think I have to focus on my map reading a bit more...

Went to find this new hill and what it looked like on Google Maps lied to me! It was shorter and flatter than my usual! So my 1.5 mile warmup turned into a 2.5 mile one instead. 5 x 100m this time round, averaging around 17-19 seconds per sprint. Jogged back. Missed dinner for that one too so it's off to the shops on my bike this evening -banghead-

40 Commando core workout as posted by @Murk this evening to round things off
 

mace

Valuable Contributor
Joined
Sep 1, 2020
Posts
453
Reaction score
313
A, 40-35-30-25-20-15-10
Air squats
V-sit ups
Forward / backward lunges
Jumping jacks (double unders been too long couldn’t even get 10 unbroken)
21:29

B, Knee Ability Zero programme with extra 3x30 banded tibialis. Hanging L-sit holds: 3x20 seconds.

Off to sports massage a friend so my arms are about to get some as well.

Active recovery day tomorrow. Yoga and barefoot walking on the beach.
 

thirdtry

Valuable Contributor
Joined
Sep 28, 2019
Posts
473
Reaction score
660
Just a 4 miler slow and steady earlier. ROMWOD this evening. Plan is to do ROMWOD every night between now and ROP and then cancel my subscription. Not expecting to miraculously be super flexible but 4 weeks or so is better than never.
 

Murk

Well-Known Member
Joined
Oct 24, 2020
Posts
106
Reaction score
114
AM:
EMOM for 20mins - 5x jump burpees, HR push ups, pull ups and jump squats
10 x 7 reps 20kg Bulgarian split squat
10 x 12 reps 20kg front squat

PM:
Slow 6 miler kept HR around 140
 

Nature's Wish

Well-Known Member
Joined
Feb 6, 2020
Posts
104
Reaction score
50
Did first half marathon ever today 2:03:14, bang average but happy with it anyway
Nice man! I take it you're aiming to do the whole hog later down the line? Kalclash fitness v is a good youtube channel if you're looking for running tips. He does marathons and triathlons himself.
 

thenodfather

Member
Joined
Nov 17, 2020
Posts
44
Reaction score
47
Nice man! I take it you're aiming to do the whole hog later down the line? Kalclash fitness v is a good youtube channel if you're looking for running tips. He does marathons and triathlons himself.
Cheers mate, didn’t really plan for it but would definitely like to do it in the future. Wanted to do something different since I’m bored out of my mind doing the same 3 runs every week.
 

Partridge

Active Member
Joined
May 25, 2020
Posts
50
Reaction score
33
1, 21-15-9-15-21
CTF Burpees
Press-ups
Air squats

2, 30 L-Sit pull-ups - Every break = 10 Press-ups

Mobility and Core later
 

Duracell Bunny

Active Member
Joined
Apr 29, 2019
Posts
61
Reaction score
93
20mins yoga yesterday morning which felt great for loosening up a little.

A ‘fun’ hills session this morning:

2.75km slow warm up to chosen area
5x 110-120m hill sprints with 10x downhill facing press ups and 10x downhill walking lunges after each sprint - VERY steep hill (the kind that makes you feel like you’re almost going backwards...)
Roughly 60secs rest after each sprint
4mins rest after number 5
1km best effort - 4:27
90secs rest
5x 60-70m hill sprints with 45secs rest after each sprint - less steep hill
2.5mins rest
2km best effort home - 9mins 50secs

Aiming for a short circuit after work this evening.
 

thirdtry

Valuable Contributor
Joined
Sep 28, 2019
Posts
473
Reaction score
660
40-35-30-25-20-15-10
- Press-Ups
- Butterfly Sit-Ups
- KB Swings
- Lunges/Squats (Lunges on Even Numbers, Squats on Odd Numbers)
- 10 Pull-Ups between every round (for a total of 70)

Despite being mostly bodyweight this session ended up feeling quite pumpy like a strength session. I aimed to do the Press-Ups and Pull-Ups under control as if they were to a bleep which definitely enhanced the pump. The rest was done as fast and explosive as possible.

Tonight will be an easy 3 miler at about 6pm and a ROMWOD at about 10pm before shower and bed.
 

mace

Valuable Contributor
Joined
Sep 1, 2020
Posts
453
Reaction score
313
I did that mile interval and pull up session this morning at 1100. I am glad I did, it was disgusting. I still suck at running these distances fast but at least I will feel great when my times are coming down.
So after 5 mins of warm-up run, I did 4 rounds of 1 mile run and 14 pull ups (8+6). My idea was that I run the first 800 m "easy" but it didn't feel easy at all so I just kept running it faster and faster. On the way back for the 3rd and 4th runs, it was a true max effort.
I had 5 minutes of rest between two runs, that is when I did the pull ups. 8 for the first set, 1 minute rest and 6 more for the second set.
1st mile: 7:40 AvHR 170 BPM
2nd mile: 7:37 AvHR 173 BPM
3rd mile: 7:25 AvHR 174 BPM
4th mile: 6:54 AvHR 176 BPM
I wore brand new shoes (same as my old one but one size smaller as I think it will fit better when they start stretching out a bit) and luckily again no shin pain so last week's pain must have been because of the worn-out shoes.

For the PM workout I will do the RM's "Circuit 1", Knee Ability Zero and Monster walks.
 

Murk

Well-Known Member
Joined
Oct 24, 2020
Posts
106
Reaction score
114
AM:
Same core workout as Wednesday

PM:
EMOM for 20mins 4 x Navy Seals 4 x Pull Ups
5 x 9reps 20kg Dips
5 x 13reps 20kg feet elevated push ups
 

mace

Valuable Contributor
Joined
Sep 1, 2020
Posts
453
Reaction score
313
So, I meant to upload this one. This is what I will be doing from Monday.
 

Attachments

  • UPDATED 10-week programme workouts only.xlsx
    19.7 KB · Views: 10
Top