Author: Dee-Lyn Lui

Zone 2 Run. 1 hr. 8.46km. Avg HR: 138bpm

Barbell Deadlift 5×5 @60KG
Barbell Press 5×5 @20kg, last set 21kg
Chinese Wide Grip Bent Over Row 5×7 @20kg, last set at 23kg
Single Arm Lat Cable Pull 5×10 @ 7.5kg

WOD 1
3R: 60s on, 60s off
60s ski @ 10, 12, 12 cals
60s deadball burpee @ 8, 9, 10
60s farmer’s carry @ 12, 11, 11 10m rounds
60s mountain climber @ 30, 30, 30 per leg

WOD 2
3R: 60s on, 60s off
60s Sled Pull @ 2.5, 2, 2 of 10m
60s Shuttle run @ 16, 16, 18 of 1 pass in studio
60s 5sqt + 5m lunges @ 2, 2, 3 rounds
60s heavy russian twist 12kg ball @ 20, 20, 36

3R of:
Superset 1
8kg Standing Dumbbell shoulder press @12 reps
4kg Standing shoulder fly @ 12 reps

Superset 2
10kg single arm dumbbell benchpress @12 reps
14kg single arm dumbbell row @12 reps

Superset 3
4kg reverse fly @12 reps
20kg Shoulder shrug @12 reps

Superset 4
Hammer Curls — 12 reps @ 8kg
Triceps Dumbbell Kickbacks — 12-15 reps @ 8kg

Superset 5
Single arm bench preacher curl – 12 reps @6kg
Lat pull down – 12 reps @ 7 plates, life fitness

Superset 6
Goblet squat heavy 20kg @ 12 reps
Single leg Hip Thrust 4kg @ 12 reps

Superset 7
Single leg reverse lunges 10kg each hand @12 reps
Romanian deadlift 18kg each hand @ 12 reps

Russian twist 10kg @ 100 reps. Time: 3:04

Zone 2 Indoor Biking. 1 hr. Avg HR: 127bpm

4×4 Indoor Bike

4 min warm up

4 min on, 4 min off

4 min cool down

Avg HR: 131, Max HR: 151

8kg Standing Dumbbell shoulder press @12 reps
4kg Standing shoulder fly @ 12 reps
10kg single arm dumbbell benchpress
14kg single arm dumbbell row
4kg reverse fly

Superset 1
Hammer Curls — 12 reps @ 8kg
Triceps Dumbbell Kickbacks — 12-15 reps @ 8kg

Superset 2
Goblet squat heavy 20kg @ 12 reps
Single leg Hip Thrust 4kg @ 12 reps
Romanian deadlift 16kg each hand @ 12 reps

Russian twist 8kg @ 100 reps. Time: 2:25

Zone 2 Running. 1 hr. 7.26km. 8:20 min/km. 123bpm

Teams of 5 – 6

6 rounds of 6 mins on, 30s off
2 person per station

Station A:
20m walking lunges @15kg
20m farmer’s carry @16kg each hand

Station B:
250-300m ski
15-20 goblet squat @15kg DB

Station C:
250-300m row
15-20 ball slam @10kg

Reverse Pyramid Training (RPT) Bench
3×6 (minimum 6 reps) – AMRAP
30kg x 9 reps
27kg x 13 reps
24kg x 17 reps

Superset
3×6 pull ups with 1 thin band, using knee

RPT Leg press
3×6 (minimum 6 reps) – AMRAP
90kg x 4 reps
80kg x 10 reps
70kg x 13 reps

5R:
500m row (85-90% effort)
30s max deadball burpee
90s rest
Total time: 24 mins

Zone 2 Indoor Biking. 1 hour. Avg HR: 120bpm

3 sets of:
Goblet squat heavy 20kg @ 8 reps
DB overhead press 7.5kg @ 8 reps
Single leg Hip Thrust 2.5kg @ 12 reps
DB row 12.5kg @ 12 reps
Romanian deadlift 17.5kg @ 12 reps
Russian twist 7.5kg @ 100 reps

4×4 Indoor Biking

5 mins warm up

4 mins on till effort 9.5

4 mins off

5 mins cool down

Avg HR: 131, Max HR: 148

EMOM 30 mins
60s Row 11 calories
60s Ski 9 calories
10m sled push (started 100kg, increased 25kg every 10 mins, end with 150kg)

3R of each station:
2R of each movement:

Station A
Shuttle run x 50-100m @ 60m
Disc slides x 6-10 @ 10
Wall squat (Hold)

Station B
Row x 150-200m @ 150m
Heavy Sled Pull 6-10 pulls @ 6 @ 100kg, 125kg, 140kg
Plate Overhead/Front rack (Hold)

Station C
Ski x 150-200m @ 150m
Russian twist (ankle lock) x 6-10 @ 10 @ 10kg
Dual KB carry (Hold) @16kg each arm

Bench press 6×5 reps @ 30kg
Pull ups
Leg press machine 6 reps @ 50kg, 100kg, 75kg

Cindy – 20 mins AMRAP
5 pull ups (using barbell)
10 push ups (using barbell)
15 squats BW

Zone 2 Indoor Biking. 1 hr 30 mins. Avg HR: 122bpm

4×4 Indoor Biking

5 mins warm up

4 min on efort to 9.5, 4 min off

5 min cool down

Avg HR: 133bpm, Max HR: 159bpm

🔥 Superset Block 1 (Strength Focus)

A1. Seated Dumbbell Shoulder Press — 8-10 reps @ 6kg
A2. Alternating Dumbbell Curls — 10-12 reps @ 6kg
A3. Lying down Dumbbell Triceps Extension (both hands) — 10-12 reps @ 4kg
Rest 60-90 sec between rounds — repeat 3-4 sets


🔥 Superset Block 2 (Volume/Hypertrophy)

B1. Dumbbell Lateral Raises — 12-15 reps @ 4kg
B2. Hammer Curls — 12 reps @ 6kg
B3. Triceps Dumbbell Kickbacks — 12-15 reps @ 6kg
Rest 60 sec between rounds — repeat 3 set

Superset Block 3

Single arm bench preacher curl 10-12 @6kg
Cable tricep extension 10-12 @7.5kg

Rear-delt cable flys @2.5kg

Finish with Ab ripper x

Teams of 3:

Complete 8K ski

Take turns to complete A, B, C consecutively

A: Ski

B: Ground to shoulder 12kg ball

C: Suitcase Carry 16kg/Walking Lunges @ 15kg/10kg Push Press

Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110

Push Press 3-2-1-3-2-1 @20kg, 22kg, 23kg

3R of:
20 Push Ups
8 Reverse DB Lunges @10KG DBs/leg
5 Chin Ups with 1 thin band, step on it

3 by 100 Chipper
100 Cal Ski
100 Walking Lunges @25KG
100 Wall Ball @7KG
Time: 18:45

Zone 2 Indoor Biking. 1 hour. Avg HR: 124bpm

Deadlift 3-2-1-3-2-1 @ 55, 65, 70 (bad form), 60, 65, 67
BB Push press 6×3 @ 25kg

3R for quality:
15 push up using elevated BB
16 reverse lunge with 10kg BB each hand
5 Chin up with yellow thin band, step on

100 cals row
100 walking lunges with 15kg sandbag
100 wallballs with 15kg
Time: 18:15
Max HR: 163bpm, Avg HR: 140bpm

5 mins warm up

4 X 4 Indoor Biking. 4 min on, 4 min off. Push to effort 9.5. Avg HR: 140bpm, Max: 160bpm

5 mins cool off

Zone 2 Indoor Biking. 1 hour 30 mins. Avg HR: 127bpm