Treadmil Run 2km 13:30 Rest 2:00 1km 5:30 Rest 2:00 1km 5:50 Rest 2:00 1km 7:20 4sets 2.2 Strict Press 135lb 15 Incline Dumbbell Bench Press 7-8 10kg Rest 2:00 4sets 7 weighted Strict Pull Ups 월볼 14lb Rest 20sec 5 Strict Pull Ups Rest 2:30 Between Sets Metcon 3sets AMRAP 5:00 1000m Row 10 Power Snatch 115lb Max Chest to Bar Rest 3:00 12-18-10

<러닝 미션 2주차> C. 템포런 🏃‍♀️💨🔥 조깅하려고 했는데 템포런 되어버림.

6km Tempo Run (5:50~5:40) 매번 모든 런들을6:00~6:20만 유지하다가 5:50~5:40 유지하려니 힘들다ㅠ 템포런 많이 해야겠다!

HYROX / 2주차 EASY RUN 미션 A - 6K 조깅 + STRENGTH - 03/16(월) 🏋️ 기초 근력 — Foundation | 편측성 + 안정화 A1. Single Leg Deadlift (Dual DB/KB) — 4×10 each A2. Single Arm DB Row — 3×10 each A3. Half Kneeling DB Press — 3×10 each A4 - Split Squat Hold — 3sets × 20Sec Hold L/R (20sec Rest) A4. Pallof Press(hold) — 4sets ×30s each

2주차 미션 조깅입니다!

하이록스10주 트레이닝 A미션 5~7키로 조깅

1. Squat * (휴식 2분씩)75*5회/ 105*5회/ 135*5회 * (휴식 4분씩)155*5회/ 165*5회/ 175*5회/ 185*5회 2. Barbell bicep curl * 35*10회/ 45*10회/ 50*10/ 55*10회/ 55*10회 3. Lying triceps extension * 35*10회/ 45*10회/ 50*10회/ 55*10회

하이록스 Run mission. A 6km 조깅 DAY 2 | A1. Single Leg Deadlift (Dual DB/KB) — 4×10 each ---10kg A2. Single Arm DB Row — 3×10 each ---12.5kg A3. Half Kneeling DB Press — 3×10 each ---10kg A4 - Split Squat Hold — 3sets × 20Sec Hold L/R (20sec Rest) A4. Pallof Press(hold) — 4sets ×30s each

1.6 km Warm-up 3.6 km @ 4:30~35 /km Rest 2:00 3.6 km @ 4:30–35 /km