TODAYS HYROX WORKOUT WAS: - 2km warm up @ 5:30 pace - 1km @ 4:00 pace - 600m row - 1km @ 4:00 pace - 34m walking lunges with 20kg - 1km @ 4:05 pace - 34m farmers carry with 2x24kg - 1km @ 4:05 pace - 34m burpee broad jumps (split into 6 at a time) - 1km @ 4:00 pace - 3x4-5 reps heavy hamstring curls (wanted to do leg press but it wasn’t free) - 2km at 5:00 pace

FULL DAY OF EATING This definitely wasn’t the best day of eating! For the last few days I’ve been sat at my laptop a lot which means I forget to eat, and then I end up playing catch up for the rest of the day. It’s very easy to fall off track with your nutrition because it requires some pre planning and meal prepping. And if you don’t do these two things , you either don’t eat or you reach for the less nutritious snack options I do show this in the video but forgot to say that I also had some more electrolytes and my creatine in the evening while I was making dinner ! My supplements are from @myprotein (code ABBIE ad)

KNEE PAIN FROM RUNNING 🦵🏼 If you are experiencing knee pain when running you should stop and rest, and go see a professional if possible. But to try and avoid it in the first place you should… 1. Invest in a good pair of shoes 2. Don’t increase your weekly mileage too quickly 3. Warm up properly 4. Strength train 5. Improve your running form

THE EXACT WORKOUT I USED TO GROW MY BACK 🪽 1. Pull ups 2xAMRAP 2. Paused pull ups 2xAMRAP 3. Barbell rows 12,10,8 reps (increase the weight each set) 4. Lat pull down 12, 10, 8 reps (increase the weight each set) 5. Kneeling single arm cable row 3x10-12 reps 6. Seated machine row (neutral grip) 3x8-10 reps Wearing all @DFYNE code ‘ABBIE’

WEEK 4 OF TRAINING TO BEAT MY HALF MARATHON PB 🏃🏼‍♀️⏱️ 1. I mixed my intervals with my Hyrox workout on Monday and had a pretty good session!! I was definitely having to push hard, but got it done!! 2. My easy run of the week was sabotaged by the wind, but I still powered through and completed it 3. My long run didn’t quite go to plan as you’ll see in this video. But I may give it another go on Sunday, or just get ready for a well needed deload week depending on how I’m feeling It is absolutely okay to fail on runs and in the gym. It proves that you’re pushing your limits and that’s where true progress is made This definitely wasn’t the post I expected to give you guys today, and as much as I am a bit disappointed, that’s just the reality of training. Now it’s time to just look onwards and upwards