Gada  360s and 10-2s @10kg x4min

A1 Battling ropes
A2 Squat @60kg

farmers walk @2*40kg x60 steps *2

need to start running again soon 🙂




EDT 20min chins @20kg x34, push ups @27kg x34

I saw this 10min KB swing workout today, decided to try it for myself. 5,10,15,20 reps of 2 arm swings done at the start of  every 30 sec interval, followed by 30 sec rest, done for 4 rounds. That’s 200 swings in 10 min. I just increased the load every round using 24,28,32,36kg and eventually got a nice little sweat on.


EDT 15min chins @18,8kg x32/ push ups @21kg x32

Setting up for each set of  loaded chin ups and push ups take a bit of time, so I think I am going to have to do 20min sessions to be able to increase the reps.

ab wheel

run 20min. I have been training density method with reverse lunges for 4 weeks, so it was time to take a week off it, and running felt good.


trail run x30min

swing @28kg x80 e.s

hip thrust @52kg x15, 15

Bulgarian bag spins x10 e.s

swing to squat with Indian clubs (Rock-it swing) x50. Been experimenting lately with those as a way to increase endurance in the legs, I think I’ll use them more.