Author: Dee-Lyn Lui

Zone 2 5k run. 37:21, 5.01km. 7:28 min/km. 134bpm

5k and 10k trial run. – PB for both
1:00:19. 10.59km, 5:42min/km, 154bpm

Zone 2 Run. 1 hour 17 minutes. 12.52km. 144bpm. 6:12 min/km

3 x 8 – 12
Superset pull ups @ 4, 3, 3

3 x 8 single arm DB row at 23kg
3 x 10 seated presss @ 9kg each hand

3 x 4 chin ups
Superset 3 x 8 lateral raises @ 4kg

Box squat 3×5 @ 100kg
Romanian dl 3×8 @ 70kg
Bulgarian split squat 3×10-12 @ 7.5kg
Nordic curl 3×6
Tibialis curl 3x 10kg amrap @ 11, 9, 7

4 mins on, 1 min off. 8 rounds

Zone 1
Max Ski/Row RPE 9

Zone 2
20m Sled pull (walk back method)
1 burpee

Zone 3
Run 240m
30 reps of reverse lunge @ 15kg sandbag
Continue BW reverse lunge until time finish

Zone 4
30 wall balls @ 6kg
5 burpees

5RM Deadlift @ 80kg

Partner workout (Capped at 14 mins)
Per partner:
150m run
20 goblet squats @ 24kg
150m run
20 box jump overs @ 30 inch
150m run
20 American KB swings @ 12kg
150m run
20 box jump overs @ 30 inch

3×5 Benchpress @ 35kg
Superset Max pull ups @ 3

3×5 Box Squats @ 80kg, 90kg, 100kg

3×12 Cyclist Squats @ 30kg DB

3×8 Press @ 22kg
Superset Barbell Row @ 35kg

Zone 1 Run (Pacing)
39:59. 5:09km. 7:52 min/km. 120bpm

30 min AMRAP
Zone 1 (Timer – everyone switches once this one is completed)
15 burpees
20 wall balls @ 16kg

Zone 2
10m sled push @ 100kg
Into run/bike (RPE 7)

Zone 3
10 DB reverse lunges @ 10kg
5 DB thrusters @ 10kg

Zone 4
Max ski (RPE 7)

Zone 5
5 deadlift @ 24kg KB each hand
20m farmer’s carry

Finisher
60s on, 30s off
Row – Farmer’s carry – Run/Assault bike – Push Ups – Ski

40 cal row
75 wall balls @ 4kg
50 KB Swings @ 12kg
20m sled push @ 125kg
20m sled pull (rope walk) @ 100kg
45 wall balls @ 4kg
100m farmer’s carry @ 2x16kg
30m burpee broad jumps
30 wall balls
40 cal row
Time: 24:38, HR: 152bpm

Run
10 x 40s on, 40s off
2 mins rest
10 x 40s on, 40s off
Pace: 4:15 – 4:30 min/km

Superset 1
3×8 DB press @ 10kg
3×8 hammer curls @ 7.5kg

Superset 2
3×8 stand up DB row @ 17.5kg
3×8 DB bench press @ 12.5kg each hand

Superset 3
3×10 standing lateral raises @5kg
3×10 triceps extension @ 27kg

Superset 4
3×10 shoulder shrug @22.5kg
3×10 reverse fly @ 5kg

Superset 5
3×10 Lat pull down @ 39kg
3×8 DB overhead tricep extension @ 10kg

6 min of total rowing
6x45s easy pace, 15s fast pace

5R of:
60s wall balls 35% @ 18
60s burpee broad jump 35% @ 12m
60s farmer’s carry 35% @ 53m
60s 12-16 calories row @ 16 calories
2 mins rest

4×4 threadmill run
Avg HR: 135bpm

Rest: 12 min/km
Working: 5:27min/km

4R of:
20 reps of 16kg goblet squat
100m farmer’s carry @24kg
500m ski
40 wall balls @6kg
10 Burpee broad jump
1km run – did not do for last round

Superset 1
3×8 DB press @ 10kg
3×8 hammer curls @ 7.5kg

Superset 2
3×8 stand up DB row @ 17.5kg
3×8 DB bench press @ 12.5kg each hand

Superset 3
3×10 standing lateral raises @5kg
3×10 triceps extension @ 27kg

Superset 4
3×10 shoulder shrug @22.5kg
3×10 reverse fly @ 5kg

Superset 5
3×10 Lat pull down @ 36kg
3×8 DB overhead tricep extension @ 10kg

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

Bench press 3×3 37kg
Pull up 3×3 @ BW
Romanian Deadlift 3×3 @ 70kg
Press 3×3 @28kg
Nordic Curl 3×6
Reverse Nordic Curl 3×6
Tibialis Curl 3×8.5kg @13, 13, 10

S. Ekiden race. Prakash, Jason, Tyra, Dee-Lyn, Dennis
1 loop: 1.45km. 4 loops
5.74km. 152bpm. 4:51 min/km

EMOM 9 mins
4 inch worm to push up
10 kang squat with empty barbell
10 front lunges with barbell

20 reps at 55% 1 RM back squat @ 44kg
3 min rest
6 reps 65% 1 RM back squat @ 52kg
6 reps 65% 1 RM back squat @ 52kg
6 reps 65% 1 RM back squat @ 52kg
4 reps 75% 1 RM back squat @ 60kg
2 mins rest in between

Superset (push)
4 rounds for quality
20 reps tricep push down machine @ 25kg
14 heavy wall ball @ 9kg
rest 90s

Pulling finisher
3R of:
Bent over barbell row @ 40kg
8 lat pull down @ 35kg

6 mins row

5R of:
60s wall balls 30% @ 15
60s burpee broad jump 30% @ 10m
60s sandbag lunges 30% @ 17m
60s 12-16 calories row @ 14 calories

3×8 Hammer curl @ 7.5kg
3×8 Dumbbell bench press @ 12.5kg
3×8 Dumbbell row @ 15kg
3×8 Shoulder press @ 10kg
3×8 Lateral raises @ 5kg
3×8 Lat pull down @36kg
3×8 Low Row @ 27kg

Zone 1 Elliptical. 49 minutes. 102bpm

Hyrox simulation – Mixed Doubles
Time: 1:31:10 (1 hour 31 minutes 10 seconds)
Average HR: 156bpm