Your Workout Today

[HGH77]

Good effort @HGH77
The 2km run time equivalent of 11.6 bleep test is approx 8min15 sec , so keep doing what you are doing. Keep the standards high and make sure you also work on getting miles in

Will do mate. Cheers

 

[PhysMan]

Yesterday was a 9 mile tempo run - 07:15 minute miles average. Felt strong.

Today will be circuit + running.

- 2 Mile Run
- 4x 30 Press-Ups, 30 Sit-Ups, 10 Pull-Ups, 50 Squats
- Tabata Sandbag Clean & Press (20kg)
- Tabata Jumping Lunges
- 3x Supersets 12 Decline Press-Ups, 5 Chin-Ups
- 2 Mile Run


Nothing particularly impressive about today's phys, just "duty attend tick over" ready to drop the hammer again after tomorrow's rest day.

 

[Dan]

First bleep test since October today. 2.7km warmup at moderate pace followed by 12.4 on bleep test and then a very slow 2.7km back home.

Followed by some cold water submersion for recovery and a stretch. Upper body strength session later.

 

[Helmet head]

Attempting the murph workout this morning
MURPH:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Weighted vest pull ups max effort

 

[PhysMan]

Long run again today, starting to pump the mileage up again so 10.5 miles at 07:50 avg. Pace.

Still deciding on tomorrow but it will be a circuit of some sort bracketed by 2 shorter runs.

 

[Aldo]

Going to do this this morning

 

[JosephA]

Did an upper body workout in the morning and first ever half marathon this afternoon.
Going to finish the day with some stretching.

 

[PhysMan]

Weird week, everything out of sync after doing 2x 15 hour days freelancing for a mate's CCTV installation company where I didn't get any phys in, so kind of making up random sessions each morning until full reset to normal next week. Today's session then:

5x
30 Press-Ups
30 Sit-Ups
30 Jumping Lunges
800m run

Finisher 10 Min EMOM
- 5 Pull-Ups
- 10 Press-Ups
- 15 Jump Squats

 

[Mac_t1lt]

Weird week, everything out of sync after doing 2x 15 hour days freelancing for a mate's CCTV installation company where I didn't get any phys in, so kind of making up random sessions each morning until full reset to normal next week. Today's session then:

5x
30 Press-Ups
30 Sit-Ups
30 Jumping Lunges
800m run

Finisher 10 Min EMOM
- 5 Pull-Ups
- 10 Press-Ups
- 15 Jump Squats

Mustard

 

[PhysMan]

Shortly off on 4 mile slow and steady.

Strength training later but not yet planned.

 

[PhysMan]

Not sure if I've shared this session before lads but I'm finding it's an awesome running session aimed at improving your speed threshold over distance (rather than just sheer top end speed like a 2k). Aimed at people going for sub-3 marathons which is the program I pinched it from:

7 Mile Run broken into the following paces:
- 1 Mile slow warm up jog
- 1 Mile at your 'Tempo/Threshold Run Pace' (aim for 06:30 min mile)
- 0.25 mile slow and steady
- 1 Mile tempo pace
- 0.25 mile slow
- 1 mile tempo pace
- 0.25 mile slow
- 1 mile Best Effort (you'll be fatigued but aim for sub-06:15)
- 1.25 mile slow and steady cool down

This session really opens up your stride and I personally have seen incredible improvement in just 4 weeks of doing it 1x per week. I was already decent at running but this has really helped break plateaus and start tweaking it to a higher level.

 

[Aldo]

8X

20s Burpees, 10s Rest
20s Sprints, 10s Rest
20s Push Ups, 10s Rest
20s Sprints, 10s Rest
20s Burpees, 10s Rest
1min rest and repeat 8 times

 

[Mac_t1lt]

AM -10min stretch + 10 min mobility

-Muay Thai (Bagwork) - 5 round 5min intervals at 70-80% power, 80% speed. knee repeats, elbows, wall teeps, high-kicks.
-Kettlebell squats, single leg squats, lunges, snatches and outward holds.

-PM
3x12 push-up gainers then 30 proper form
3x50 situps
3x20 leg raises

-30 min 4miler

 

[TheSaint]

AM -10min stretch + 10 min mobility

-Muay Thai (Bagwork) - 5 round 5min intervals at 70-80% power, 80% speed. knee repeats, elbows, wall teeps, high-kicks.
-Kettlebell squats, single leg squats, lunges, snatches and outward holds.

-PM
3x12 push-up gainers then 30 proper form
3x50 situps
3x20 leg raises

-30 min 4miler

I do a bit of boxing training. Bag work is a lick when done properly, great addition to any circuit.

 

[Dan]

Yesterday's Workout

AM - Steady 3 Mile Run

PM - Circuit Workout: 1) McGill Big Three
2) 10 Minute Circuit consisting of AMRAP pushups for 1min then pull-ups for 1min x5, no rest until the end.
3) 15 Minute Circuit consisting of AMRAP pushup burpees 1 min, chin-ups 1 min, and either crunches or leg raises 1 min x5.
4) A few sets of Barbell Press


Today's Workout

AM - Hill Sprints

PM - Yoga and Stretch