B : 3km 기록주

<주간 러닝 미션> 3주차 •B : 3km 기록주

나에게 실망ㅜ 하이록스 숙제 3km 기록주

2026. 3. 25(수) ☑️ 오전: 하이록스 러닝 숙제 B, 3km 기록재기 ☑️ 오후: 라곰 정규 와드 - 강동/박소영

B. 3km 기록주

오전 Team of 2 AMRAP 20 100 Double Under (35/35/30) 30 Synchro Sit Up (15/15) 50 KB Swing (15/15/10/10) 15 Synchro Burpee (Unbroken) 오후. (단위: lb) 1. Strict Pull Up 5/ One band pull up 5/ Two bands pull up MAX(10~15) (Strict Pull Up만 1개씩 늘리기 5~9) 2. Overhead Press Bar(45)*10/ 55*10/ 65*8/ 75*6/ 80*4/ 85*4 3. Bench Press • 75*15/ 105*10/ 115*10/ 120*9/ 125*8/ 130*8

하이록스 러닝미션 3주차 • A: 6km

CONDITIONING ━━━━━━━━━━━━━━━━ Team of 2 with 설코 (4min ON / 1min OFF) × 2 Sets (40min) Zone 1 10 Burpee Broad Jumps 20 Dual DB / KB Deadlift Zone 2 Max Meter Run or Erg Zone 3 Plank Hold Wall Ball Unbroken Zone 4 Max Meter Run or Erg ━━━━━━━━━━━━━━━━ STRENGTH━━━━━━━━━ 🏋️ 기초 근력 — Foundation | Isometric + 안정화 | A0. Sled Push (heavy) 20Meter — 5 Sets A1. Dead Bug — 30× 3 Sets A2. Glute Bridge Hold (Single Leg) — (20s hold / 10s rest) × 4 Sets each A3. Split Squat Hold — (20s hold / 20s rest) × 4 Sets each ━━━━━━━━━━━━━━━━ 슬레드~~~ 레이스무게! 152kg

260325 A. Team of 2 (with 지선님) (4min ON / 1min OFF) × 2 Sets (40min) Zone 1 10 Burpee Broad Jumps 20 Dual KB Deadlift (20kg) Zone 2 Max Meter Row (900m) Zone 3 Plank Hold Wall Ball Unbroken (14lb) Zone 4 Max Meter Ski (850m) B. A0. Sled Push (heavy) 20Meter — 5 Sets A1. Dead Bug — 30× 3 Sets A2. Glute Bridge Hold (Single Leg) — (20s hold / 10s rest) × 4 Sets each A3. Split Squat Hold — (20s hold / 20s rest) × 4 Sets each

하이록스 클래스 - 3주차 러닝미션 C / 60min Run • 거리 : 10.35km • 시간 : 64분 01초 • 페이스 : 06분 11초