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Steffon Williams

Log

Date Workout Score Ave Comments Action
10/24/25 15:52 4,008m 1:58.7

8 rounds: 500m row; 10 bench press (225 lbs) total time: 28:02

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10/16/25 12:09 3,003m 2:01.5

6 rounds w/vest: 24 squats; 24 pushups; 24 lunges; 500m row… total time:30:55

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10/08/25 19:54 5,003m 1:59.3

10 rounds: 500m row; 15 pull-ups; 30 pushups; 45 squats…. Total time:48:15

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10/07/25 5000m 19:27.3 1:56.7 View workout
10/02/25 v6:00/2:00r...6 4,119m 1:49.2 View workout
09/30/25 16:06 4,005m 2:00.6

8 rounds: 500m row; 15 pull-ups; 30 push ups; 45 squats

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09/26/25 7:47 2,016m 1:55.8 View workout
09/16/25 8:16 2,016m 2:03.1 View workout
09/16/25 2000m 7:43.8 1:55.9 View workout
09/15/25 16:38 4,005m 2:04.7

8 rounds: 500m row; 15 pull-ups; 30 pushups; 45 air squats. Total time: 40:28

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09/12/25 19:48 5,011m 1:58.5 View workout
09/07/25 8:04 2,017m 2:00.0 View workout
09/07/25 7:44 2,015m 1:55.1 View workout
09/06/25 5000m 19:33.6 1:57.3 View workout
09/05/25 15:56 4,025m 1:58.7 View workout
09/05/25 5:28 1,390m 1:58.0 View workout
08/31/25 v1:00/1:00r...12 3,442m 1:44.5 View workout
08/30/25 v1:00/1:00r...7 4,277m 1:52.2 View workout
08/25/25 11:51 3,002m 1:58.5

3 rounds: 1000m row; 15 front squats (135lbs)

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08/24/25 2000m 7:48.2 1:57.0 View workout
08/24/25 7:44 2,017m 1:55.0 View workout
08/23/25 20:05 5,113m 1:57.8 View workout
08/22/25 7:57 2,005m 1:59.1

4 mile run before row then: 4 rounds of: 25 dumbbells incline bench (50lb DB’s); 500m row.

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08/21/25 12:02 3,009m 2:00.1

6 rounds holding 20 lbs dumbbells: 24 squats; 24 push ups; 24 walking lunges; 500m row: total time: 33:05

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08/20/25 19:39 5,005m 1:57.8

10 rounds: 500m row; 10 bench press (225)

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