Workout: 04 June 2025

Gym Workout

Warm up: 3 rounds

1. 5 HSPUs (alternative: Pike-box hspu)
2. 15 Air Squats

Workout:

1. 2 sets of HSPUs going to failure (alternative: Pike-box hspu), superset with 2 sets of 8 Deadlifts at moderate weight (~65% of max)
2. 2 sets of Bench press at 65% max going to failure, superset with 2 sets of 10 Deadlifts at moderate weight (~60% of max)
3. Skill work:
   40 Pistol squats (alternating legs, 20 each leg) (alternative: any of the pistol squat variations based on skill)
4. 3 x 400 m run, at goal mile pace, between each set, light jog for 200 m

At Home Workout

1. 3 Rounds:
   – 5 HSPUs (alternative: Pike-box hspu)
   – 15 Air Squats
2. 30 – 40 Pistol squats (alternating legs, 20 each leg) (alternative: any of the pistol squat variations based on skill)
3. 75 deep air squats (hips far below knees) – complete as quick as possible, but quality reps with full knee flexion and extension
4. 3 x 400 m run, at goal mile pace, between each set, light jog for 200 m