250915 Monday

Osama Kamaluddin
Sep 14, 2025
1 min read

Updated: Sep 15, 2025

Gymnastics

5 sets max reps ring dips

5 sets max reps strict pullups

Metcon

3 rounds

90 sec amrap

15 /10 cal bike/row

Max kb swings 24/16kg

90 sec rest

90 sec amrap

8 shuttle sprints

Max goblet squats

90 sec rest

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260315 Sunday

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260314 Saturday

Weightlifting Clean + Push jerk 10 reps at 50% 8 reps at 60% 6 reps at 70% 4 reps at 75% 2 reps at 80% Metcon 20 min amrap 30/22 cal or 500m run 30 swings 24/16 30/22 cal or 500m run 30/20 pushups 30/

260312 Thursday

In teams of 10 minutes Buy in: 1k synchro run AMRAP remaining time: 21 deadlifts 60/40 15 ring dips 9 lateral jumps over bar 10 minutes Buy in: 1k synchro run AMRAP remaining time: 15 butt on medball

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