Morning Swim

90' easy nose only

Afternoon Weight Training

2.3 + hyrox finisher

Evening Swim

Logged with Hevy

Deadlift (Trap bar)
Set 1: 100 kg x 3 
Set 2: 100 kg x 3 
Set 3: 100 kg x 3 
Set 4: 100 kg x 3 

Ball Slams
Set 1: 5 kg x 6 
Set 2: 5 kg x 6 
Set 3: 5 kg x 6 

Bench Press (Barbell)
Set 1: 80 kg x 5 @ 8 rpe 
Set 2: 80 kg x 5 @ 9 rpe 
Set 3: 77.5 kg x 5 @ 8.5 rpe 

Pull Up (Weighted)
Set 1: 20 kg x 6 @ 8 rpe 
Set 2: 20 kg x 6 @ 8.5 rpe 
Set 3: 20 kg x 6 @ 9 rpe 

Bulgarian Split Squat
Set 1: 40 kg x 8 @ 8 rpe 
Set 2: 40 kg x 8 @ 8 rpe 
Set 3: 35 kg x 10 @ 8 rpe 

Standing Calf Raise (Smith)
Set 1: 70 kg x 12 @ 8 rpe 
Set 2: 70 kg x 12 @ 8 rpe 
Set 3: 80 kg x 10 @ 10 rpe 

kb side press
Set 1: 20 kg x 8 @ 8 rpe 
Set 2: 20 kg x 8 @ 8.5 rpe 
Set 3: 20 kg x 8 @ 8.5 rpe 

Wall Ball
Set 1: 9 kg x 15 
Set 2: 9 kg x 15 
Set 3: 9 kg x 15 

Rowing Machine
Set 1: 0.5km - 2min
Set 2: 0.5km - 2min
Set 3: 0.5km - 2min

Walking Lunge (Dumbbell)
"+sled push w tym secie"
Set 1: 20 kg - 50m
Set 2: 20 kg - 50m
Set 3: 20 kg - 50m


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Paweł Marciniak

2.3 + hyrox finisher

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Morning Swim

90' easy nose only

Afternoon Weight Training

2.3 + hyrox finisher

Evening Swim

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