130 bpm264 cal4.5km20:00
Among 10 athletes who've completed this workout
Heart Rate
118 BPM min
132 avg
143 BPM max
Effort
130
Avg HR
148
Max HR
264
Calories
20:00
Duration
4.5km
Distance
The Workout
PART 1 · For Time
2 rounds
•
Row
250m
•
Good Mornings
10 reps @ 20kg
PART 2 · STRENGTH
•
Deadlift
3 reps @ 110kg
PART 3 · EMOM
Every 1:00
MIN 1
Box Jumps
8 reps
MIN 2
Burpees
6 reps
PART 4 · For Time
•
Run
400m
Activity by Jack Nguyen: scored 3 rounds + 10 reps on CF Class W1D3 - Deadlift + EMOM. Hands torn. Worth it. Burned 264 calories. 3 likes.