Tuesday @greybox

Easy run - 5K + 5 x strides

Monday @greybox

Intervals Monday - warmup + Zone 2 + 6 x (1 min goal pace + 30 seconds fast + 90 seconds recovery jog/walk) + zone 2

Saturday @greybox

Friday @greybox
Friday, Jun 20, 2025 at 7:10am

Box Jump
"24" EMOM - 10 mins, 30 sec work + 30 sec rest"
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 9 reps
Set 5: 9 reps
Set 6: 9 reps
Set 7: 9 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps

Hang Clean
"WOD - hang clean x 3 into 2 x Front squat"
Set 1: 40 kg x 3
Set 2: 40 kg x 3
Set 3: 40 kg x 3
Set 4: 40 kg x 3
Set 5: 50 kg x 3
Set 6: 50 kg x 3
Set 7: 50 kg x 3
Set 8: 50 kg x 3
Set 9: 50 kg x 3
Set 10: 50 kg x 3
Set 11: 60 kg x 3

Front Squat
"WOD - hang clean into front squats"
Set 1: 40 kg x 2
Set 2: 40 kg x 2
Set 3: 40 kg x 2
Set 4: 40 kg x 2
Set 5: 50 kg x 2
Set 6: 50 kg x 2
Set 7: 50 kg x 2
Set 8: 50 kg x 2
Set 9: 50 kg x 2
Set 10: 50 kg x 2
Set 11: 60 kg x 2

Burpee Over the Bar
"EMOM - 30 second work + 30 second break"
Set 1: 10 reps
Set 2: 9 reps
Set 3: 9 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 9 reps
Set 7: 9 reps
Set 8: 8 reps
Set 9: 9 reps
Set 10: 9 reps

@hevyapp
https://hevy.com/workout/215f5c19-59d2-4652-b533-586292290a94

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Rohit Shetty

Fridays @greybox

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Tuesday @greybox

Easy run - 5K + 5 x strides

Monday @greybox

Intervals Monday - warmup + Zone 2 + 6 x (1 min goal pace + 30 seconds fast + 90 seconds recovery jog/walk) + zone 2

Saturday @greybox

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