Run – Page 15 – Fitness Managed

Split Squats and Pullups

By cbroccoli | 10/12/2015 - 12:29 |13/12/2015 Body Weight, Couplet, Task Based, Very Long (>20 min), W-G

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Perform 5 rounds of the following, rest as needed between rounds:

3 x Split Squats per leg @ 45kg
8 x Pullups

Rest at least 5 minutes and then:

Run 3k

Results: Started with 5 x 30kg and 5 x 40kg including Pullups to warm up.

Heavy Hanging Cleans and Run

By cbroccoli | 31/03/2015 - 05:34 |31/03/2015 Couplet, EMOM, Heavy Weights, Long (< 20 min), M-W, Time Based

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First do 3 rounds of 5 x Hanging Cleans:

Round 1 @ 30kg
Round 2 @ 40kg
Round 3 @ 50kg

Then EMOM for 5 minutes do:

3 x Hanging Cleans @ 60kg

Finally, run 5k.

Results: Almost couldn’t finish the EMOM… last rep had to almost do a full clean and even then it was a struggle.

Run 6k with Box Jumps and Lunges

By cbroccoli | 03/03/2015 - 07:32 |03/03/2015 Body Weight, Long (< 20 min), M, Task Based, Triplet

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For time do:

Run 1.5k
30 x Box Jumps
Run 1k
30 x Walking Lunges
Run 1k
30 x Box Jumps
Run 1k
30 x Walking Lunges
Run 1.5k

Since I did this out in the woods, distances are approximate. Did box jumps where I found some logs to jump on. I keep a 20-30kg rock in the woods, which I used for the walking lunges.

Results: 37:51 HR max = 174 / ave = 154

Run 6k plus L-Sit Hold

By cbroccoli | 21/01/2015 - 06:32 |23/01/2015 Body Weight, EMOM, G, Long (< 20 min), M, Task Based

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Run 6k

Then EMOM for o5 minutes hold L-Sit for 15 seconds.

Result: 33:21 for the run.

Pistol Run

By cbroccoli | 13/01/2015 - 06:38 |04/09/2015 Body Weight, Couplet, M-W, Task Based, Very Long (>20 min)

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Not for time do 3 rounds of:

5 x Pistol Squats each leg

Then

Run 6km

Results: No change on the pistol squats, right still much stronger than the left. Needed to raise heel, used 2.5kg counter weight.

Tag Archives: Run

Split Squats and Pullups

Heavy Hanging Cleans and Run

Run 6k with Box Jumps and Lunges

Run 6k plus L-Sit Hold

Pistol Run

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