Author: Dee-Lyn Lui

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

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

PJ Half Marathon. 30km run. 30.12km 3:43:12. 133bpm. 7.25min/km

3RM BB Bench Press 43kg
1RM BB Bench Press 45kg
3×8 Chin up grip lat pull down @ 40kg
3×8 Machine shoulder press @ 5kg each hand
3×8 BB Seal Row @ 40kg
3×10 Kettlebell halo @10kg

Zone 2 Indoor Biking. 1 hour. 118bpm

Superset 1
3×8 DB press @10kg
3×8 Hammer Curls @7.5kg

Superset 2
3×8 Stand up DB Row @15kg
3×8 single arm DB bench press @ 12.5kg

Superset 3
3×10 Standing Lateral raises @ 5kg
3×10 shoulder shrug @ 22.5kg

Superset 4
3×8 lat pull down @ 36kg
3×10 tricep extension @27kg

DB hold @25kg @ 1:30

10 mins Zone 2 Run. 20 mins walk. 34:16. 3km