Distance: 10,000 m
Time: 39:50.7
Avg/500 m: 1:59.5 / 500 m
Weights:

• Curls (40 lbs x 2 x 5 sets x 8 reps)
• Military press (35 lbs x 2 x 5 sets x 8 reps)
• Bench press (145 lbs x 5 sets x 8 reps)
• Leg extension (130 lbsx 5 sets x 8 reps)

Total Erg Distance: 11,080,926 m

Distance: 10,000 m
Time: 41:18.1
Avg/500 m: 2:03.9 / 500 m
Weights:

• Dips (5 sets x 10 reps)
• Crunches (5 sets x 10 reps)
• Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
• Standing fly (25 lbsx 2 x 5 sets x 8 reps)
• Cleans (45 lbs x 5 sets x 8 reps)

Total Erg Distance: 11,070,926 m

Distance: 10,000 m
Time: 40:56.0
Avg/500 m: 2:02.8 / 500 m
Weights: 5 sets of 8 repetitions each

• Curls (40 lbs x 2),
• Military press (35 lbs x 2),
• Bench press (145 lbs),
• Leg extension (130 lbs).

Total Erg Distance: 11,060,926 m

Distance: 10,000 m
Time: 41:44.4
Avg/500 m: 2:05.2 / 500 m
Weights: Dips, crunches, cleans.

Total Erg Distance: 11,050,926 m

Distance: 10,000 m
Time: 41:37.1
Avg/500 m: 2:04.8 / 500 m
Weights: Curls, military press, bench press, leg extensions.

Total Erg Distance: 11,040,926 m

Distance: 10,000 m
Time: 42:18.2
Avg/500 m: 2:06.9 / 500 m
Weights: Dips, crunches, curls, military press, bench press, cleans, leg extensions.

Total Erg Distance: 11,030,926 m