Author: Dee-Lyn Lui

Threshold Run
2km Easy Run @ 9.5km/hr
6 x 5 minutes threshold pace run with 1 min rest – 11.5km/hr (HR maintain below 158)
2km Easy run @ 9.5km/hr

3 x 3 BB Box Squat @ 70kg
3 x 5 DB Press @ 12kg

3 x 5 Bench Press @ 30kg
Pull Ups @ 2, 3, 3

3 x 10 (5/5) Zercher reverse lunges @ 45kg
3 x 5 16kg KB 1 Leg RDL

3 x 10 Bulgarian split squat @ 10kg
3 x 10 Lying down DB row @ 10kg

30 mins easy run. 32:50. 6:30min/km, 135bpm

15 mins – partner workout
Partner A
25 KB deadlift to high pull @ 20kg
SWAP
Partner B
12 DB thrusters @ 7.5kg
Ski till partner completes his/her workout

2 mins rest

15 mins
10/10 20kg SB lunge
240m run
Completes 5 rounds

Finisher
2 Devil’s press @ 7.5kg (Add 1 rep every round)
8/8 Single leg squats @7.5kg each hand on shoulder

Threshold Run
2km Easy Run @ 9.5km/hr
8 x 4 minutes threshold pace run with 48s rest – 11.5km/hr (HR maintain below 158)
1km Easy run @ 9.5km/hr

90 mins easy zone 2 run. 136bpm.

Superset A
Box Squat — 3 × 3 @ 90kg
Dumbbell Row — 3 × 8 @15kg

Superset B
Bench Press (DB) — 3 × 10 @ 10kg
Romanian Deadlift (BB) — 3 × 5 @ 60kg

Superset C
Reverse Zercher Lunge — 3 × 3 each leg @45kg
Press (DB) — 3 × 5-8 @ 12.5kg

Threshold run
2km Easy Run @ 9.5km/hr
10 x 3 minutes threshold pace run – 11.5km/hr (HR maintain below 158)
2km Easy run @ 9.0km/hr

Run 21km, 6.34min/km, 2:18:12. 152bpm

All 3×12. Except pull up – AMRAP for RPE 9
Press @21kg
Barbell row @35kg
Pull up @ 3, 2, 1 @ BW
Db lateral raises @ 4kg
Bicep curl @ 8kg
Cable tricep extension @10kg
Push ups @BW

Zone 2 Treadmill run. 6km. HR: 136bpm. 9-9.5km/hr

Treadmill Run
2km easy @8.5km/hr
3km half marathon pace @ 10km/hr
2km easy @9km/hr

Zone 2 Run. 5km. 32:27, 6:28min/km, 138bpm

Hyrox Women Singles Pro – 1:43:42

Warm up 10 min jog
3R of:
400m run
10 DB thruster @7.5kg
8 BBJ
200m run
3 mins rest in between run

3R of:
5 box squat @ 35kg
10 push up on knee
5 BB bent over row @40kg

3R (RPE 7):
1k row
20m sled push @150kg
20m sled pull @100kg
10 BBJ
20 wall balls @6kg

Zone 2 Run with accelarations for 30s every top of 5 minutes. 6:27min/km, 6:56km, 142bpm,

30 mins Zone 2 Bike Erg. Average: 98 watts

Time Cap: 40 mins
Swap station when Station A completes
A. Ski Erg – 450m
B. 10m Sled push @ 100kg followed by 1 squat + 1 walking lunge @ 20kg sandbag
C. Run @ RPE 7 or Bike @ RPE 8
D. 30 Wallballs @ 6kg then rest

Zone 2 Treadmill Running. 1 hr. 141bpm

5R of:
10m sled pull. Start at 80kg. Increase by 5kg every set
3min run
2min rest

8x500m ski (2:23, 2:21, 2:22, 2:23, 2:23, 2:23, 2:22, 2:18)
60s rest

Zone 2 Run. 1:05, 7:35 min/km, 8.66km, 143bpm

Zone 2 Run. 1:01, 7:21 min/km, 8.31km, 144bpm.

7 min run. Top of the min – accelerate for 10s

3R of:
20 WB @ 6kg
15 BBJ @ 1.8m for each jump
10 DB thrusters @ 7.5kg
1k run @ RPE 7
3 min rest

Finisher
80 face pulls

5 min x Ski
5 min x Row
5 min x Ski
5 min x Row
20 mins Bike

5 x 6 Bench Press @35kg
Superset with 8 negative pull ups

4 x 8 DB press
Superset with 75kg seated 1 arm sled pull