Zone 2 Indoor Biking, 2 hrs, 123 bpm
19042025 Dennis Savage
6 x 12 reps of squat @40kg
6 x 5 reps of Barbell rows @ 30kg
3 x 15 reps of Circular plate raises @2.5kg
Team of 4 workout
3km ski (Max 250m distance at a time)
3km row (Max 250m distance at a time)
Person not on ski/row, either plank or resting. 1 person must always be planking
20042025 Dennis Savage
6x5kg barbell benchpress 30kg
5 pull ups using black thin band, step on it, not using knee
4R of
Bench dips 15 reps
Shrugs 15 @ 20kg each hand
4R of
2 min on, 1 min off
Trap bar DL @ 48kg x 7
Ski @ 12 calories
Max burpees until completing 2 mins, last round completed 3 mins @ 14, 12, 11, 20
Sled pull sitting down @65kg, 80kg, 90kg, x 10m
Sled pull standing up, hyrox style @ 105kg, 115kg, 140kg x 10m
18042025 PKJ Gym
10 mins warm up on indoor bike
4 X 4 times Indoor Bike
4 mins bike push effort 9.5
4 mins rest
10 mins cool down on indoor bike
17.5kg farmer’s carry hold for 1 min x 3
15042025 Alor Setar Optimum Fitness Gym
Upper body workout
5 sets X 12 reps of:
7.5kg Standing Dumbbell shoulder press
2.5kg Standing shoulder fly
10kg single arm dumbbell benchpress
15kg single arm dumbbell row
2.5kg reverse fly
7.5kg Hammer Curls
15kg 1 min farmer’s carry hold
17.5kg 1 min farmer’s carry hold
14042025 PKJ Gym
Zone 2 Indoor Biking, 1 hr 30 mins, 124bpm
13042025 Dennis Savage
Deadlift 3-2-1-3-2-1 using trapbar (38kg)
68, 73, 78, 68, 73, 78
Push press 3-2-1-3-2-1 with barbell (15kg)
15, 17, 19, 17, 19, 21
Partner workout:
6K Ski until complete (when partner ski, other partner static farmer’s carry @16kg each arm)
E3MOM
10 burpees
4 single arm dumbbell push press @10kg
Total time: 47:26
12042025 Dennis Savage
Warm up
1k Ski
1k Row
6 sets x 5 of
Bench Press 15, 20, 25, 26, 27, 28, 29, 30, 31
Pull Up 1 thick yellow band/1 thick and 1 thin 5, 5, 5, 5, 3/2, 3/2, 3/2, 3/2, 3/2
4 rounds for NFT (not for time)
12 single arm db shoulder press (
each arm) – 7.5kg
12 db reverse flys – 2.5kg
4 rounds for NFT
12 ring rows
12 bench dips, straight leg
100 calorie ski for time – MAX EFFORT: 9:15 mins
6R:
2Min on (16 Cal Ski + dumbbell swing @10KG) 17, 16, 18, 16, 17, 18
1Min Rest
10042025 PKJ Gym
Zone 2 Indoor Biking. 1hr 30 mins. HR: 124bpm
08042025 Kuantan AC Hotel
Upper body workout
5 sets X 12 reps of:
7.5kg Standing Dumbbell shoulder press
2.5kg Standing shoulder fly
10kg single arm dumbbell benchpress
12.5kg single arm dumbbell row
2.5kg reverse fly
23kg Lat pull down
07042025 Kuantan AC Hotel Gym
Zone 2 Indoor Biking, 1 hr, 114bpm
05042025 Dennis Savage
1k Ski
15 push ups on the bar every 250m
Bench press 6×5 reps
20kg, 22.5kg, 25kg, 27kg
Pull up with 2 bands on 1 knee – 6×5 reps
5R of
90s on
16-20 calories ski – 12, 12, 12, 12, 12
Medicine ball slam 6kg to cont until 90s is over – 10, 9, 9, 9, 10, 11
90s off
15 mins Zone 2 indoor bike
04042025 Dennis Savage
5R
Sled pull with TRX – 75kg
Max Tibialis curl
3R
Hip thrusts – 5 reps @ 75kg
Max Romanian deadlift @ 12.5kg
02042025 PKJ Gym
Zone 2 Indoor Biking. 1 hr. 125bpm
01042025 Dennis Savage
5R
sled backwards walk 10m – 75kg
sit down on ball battle rope pull 10m – 75kf
3R
1min Deadhang accumulate
Max scapula retraction – cannot engage
10 Sitting single arm Shoulder Dumbell Press – 7.5kg per arm
3R:
Max ring rows
10 single arm seated land mine press – 20kg
10 single arm dumbell row – 12.5kg
Core: (if got time)
100 Russian Twist with weight (leg off ground) – 6kg
100 Russian twist with weight (leg off ground – 4kg
31032025 PKJ Gym
Zone 2 indoor biking. 2 hrs. 124bpm
06042025 PKJ gym
Zone 2 indoor biking. 119bpm, 1 hr
06042025 Dennis Savage
4R of:
4 min max (by end of 4 min, effort 9.5) – 2:21 min/500m
3 min rest
Damper 2
Sled pull with trx straps 100kg 10×10m
30032025 Dennis Savage
4R of:
4 min max (by end of 4 min, effort 9.5) – 2:27 min/500m
3 min rest
Damper 2
Sled pull 75kg arms sitting down ×4
Sled pull 75kg trx strap standing up x4
29032025 Dennis Savage
Strength training. Upper body
28032025 PKJ
Zone 2 Indoor cycling. 1:01hr, 122bpm
26032025 PKJ
Zone 2 Indoor cycling. 1:30 hr, 127bpm
21032025 Langkawi Dennis
Strength training. Upper body
20032025 Langkawi Dennis
Zone 2 Run. 1:02 hr, 7.11km, 121bpm, 8:49km/hr
18032025 Jeff MBPJ Stadium
800m run – warm up
10 sets of:
400m @5k pace (maintained below 6:00 min/km)
Rest for half the time taken for 400m in between each set
800m run – cool down
Distance: 7:08km, HR: 147bpm, Pace: 7.41min/km, Time: 51:28 mins