Sukaneka Hyrox Comp
Teams of 3 (Dennis, Dee-Lyn, Jason Tan)
1st place
4 mins on, 1 min of (AMRAP):
A. Row Erg (3 person simultaneously)
B. 10kg walking lunges (1 person at a time)
C. Ski Erg (2 person simultaneously)
D. Wall Balls 10Ft, 8 pounds /12 pounds for men (1 person at a time)
E. Farmer’s carry 16kg (1 person at a time)
5×5 Barbell Press @26kg
3×5 Bent Over Barbell Row @42kg
3R of:
12 1 Arm DB Press @ 10kg
12 1 Arm DB Row @ 20kg
12 DB Bicep Curl @ 7.5kg
4R of:
12 DB push press @12.5kg
12 American KB Swing @ 12kg
8R of: 20s on: 40s rest
Ski cals @ 43 cals
4×4 run. 4 min run, 3 mins rest, HR: 137bpm, Distance: 4:51km, Average Pace: 6:39/km, Working pace: 5:00min/km
Superset 1
3×8 DB press @ 10kg
3×8 hammer curls @ 7.5kg
Superset 2
3×8 stand up DB row @ 15kg
3×8 DB bench prwss @ 12.5kg each hand
Superset 3
3×10 standing lateral raises @5kg
3×10 tricep DB Kickbacks @ 10kg
Superset 4
3×10 shoulder shrug @22.5kg
3×8 bicep curls @ 7.5kg
Superset 5
3×8 single arm bench preacher curl @ 7.5kg
3×10 reverse fly @ 5kg
DB hold @ 25kg @ 1 min
1.6km time trial test
10 min warm up
1.6km time trial – 7:30.3, Pace: 4:41
10 min cool down
5R of:
Goblet squat 22.5kg @ 12 reps
Romanian DL 20kg @ 12 reps
Hip thrust 5kg @ 12 reps
Reverse lunge 12.5kg @ 12 reps per leg
A
3R:
200m row
20 glute bridges
20 push ups @ girls style
B
3R:
Max chin ups @ 5, 4, 4
Max bench dips @ 10, 10, 10
2 min rest
C: 10:51
100 wall balls
50m burpee broad jump
50 plate hops
1km row
Zone 2 Run. 1 hour. 9km. 6:39min/km
100 calories bike erg
3×2 push jerk @25kg
3 x AMRAP RPE 7 Incline bench press @ 30kg @ 5 reps
3 x AMRAP RPE 7 DB Chest fly @ 5kg @ 10 reps
Zone 1 Indoor Biking. 1 hour. 119bpm
3R of:
20 Back extension machine
12.5kg DB Push press max @ 18, 21, 22
6 pallof press per side
11R x 500m Row * 60s rest @ 2:01:3/500m,
22:15 minutes
26th Aug 2025: 2:04:5/500m, 22:50 minutes
9th Feb 2025: 2:23/500m, 26:14 minutes
Zone 2 Indoor Biking. 1 hour. 117bpm
3×3 Box Squat @ 85kg
Superset with Pull Ups Max Reps RPE 8 @ 3
3×3 press @ 28kg
Reverse Zercher Lunges 12-8-6-4 @40, 45, 50, 55kg
3x7kg max rep weighted tibialis raise @ 10
5×5 BB Press @ 25kg
5×5 Bend over BB Row @ 40kg
3×8 hammercurls @ 7.5kg
3×10 standing shoulder fly @5kg
3×10 Shoulder shrug @22.5kg
3×10 bench dips
AMRAP Chin ups @ 3
AMRAP Pull up @ 5
Deadhang @ 40s
150 cals bike erg
3 x 3 Bench Press @ 40kg
3 x 3 Romanian Deadlift @70kg
30 mins bike erg
Group of 5 person (Jason, Sok Foong, Wei Cheng, Dee-Lyn, Eugene)
A. 250m Ski 🚫
B. 250m Row🚫
C. 10× Medball Situps @ 4kg 👥
D. 15× KTB swing @ 16kg↙️
E. 10× Medball Situps @ 4kg 👥
F. 10× Squat Throw @ 4kg 👥
G. 15× PushPress @ 7.5kg↙️
H. 10× Squat Throw @ 4kg 👥
👥 Partnered
↙️ -1 rep at every 10mins
🚫 Swith/move once someone reaches 250m first.
Capped at 50mins
3x20m sled push @ 125, 150, 150
3x20m sled pull @ 90, 100, 110
16 mins EMOM
60s Box Jumps 24 inch @ 20
60s 20kg walking lunges @ 17
60s burpee broad jump @ 17
60s rest
30 mins run time trial test. 5.67km. 5:18 min/km. Avg HR: 155bpm. Max HR: 167bpm
Reverse Zercher Lunges 12-8-6-4 @38, 41, 45, 52.5kg
AMRAP Pull ups @ 5, 5, 4, 4
11R x 500m Row * 60s rest @2:04:5/500m, 22:50 minutes
9th Feb 2025: 2:23/500m, 26:14 minutes
8 mins per round (AMRAP)
200m run before starting each block
90s rest in between blocks
A. 4 rounds
8 reps of 6kg ball slam
250m ski
B. 4 rounds
10m sled push
10m sled pull
C. 3.5 rounds
10 of 15kg plate ground to overhead
250m row
D. 4.5 rounds
15 of 6kg wall balls
10 box overs
E. 5 rounds
20m of 24kg farmer’s carry
10m burpee broad jump
Zone 2 Run. 1 hr. 120bpm. 8.51km
4 x 15m sled push@ 135kg, 160kg, 175kg, 185kg
4 x 15m sled pull @ 80kg, 90kg, 105kg, 115kg
16 min EMOM
60s row @ 13, 13, 13, 14
60s wall ball @ 20, 20, 20, 21
60s box step up @ 20, 20, 20, 20
Zone 2 Indoor Biking. 1 hour. 117bpm
Press 3×3 25kg
Romanian Deadlift 3×3 75kg
3 Rounds of:
Max Reps Banded Good Morning
Max Reps DB Push Press 12.5kg DBs 20, 18, 17
Max deadhang – 1min 8s
Max farmers hold – 24kg 1min 30s
Zone 2 Indoor Biking. 1 hour. 115bpm