Author: Dee-Lyn Lui

29102025 Savage Gym

5R of:
60s Wall Ball – 30% of test | 15
60s Burpee Broad Jump – 30% of test | 10m
60s Wall Ball – 45% of test | 23
60s Burpee Broad Jump – 50% of test | 17m
2min Rest

26102025 Dennis Savage Gym

EMOM 9 mins
10 burpees to target
forgot what I did

10 deadlift @ 30kg
8 burpee broad jump
6 man maker @ 10kg
4 strict pull up with band
1+18
1+20
1+20
1+21
1+20

25102025 Dennis PKJ Lakes

5 min run
2R of:
30m walking high knees
30m running high knees
30m running back kick
30m A-skips

3 x 6 min subthreshold pace at zone 3 – 142 – 149 bpm
Pace 1: 6:00
Pace 2: 6:11
Pace 3: 6:13

24102025 Dennis Savage Gym

EMOM 9 mins
8 burpees
10 kang squat with empty barbell
10 barbell forward lunge

Back squat
20 reps at 50% 1 RM @ 40kg
Rest 3 mins
8 reps at 60% 1 RM @ 48kg
8 reps at 60% 1 RM @ 48kg
8 reps at 60% 1 RM @ 48kg
Rest 2 mins in between

4R for quality:
8 banded pull ups
10m seated sled pull (moderate weight) – arms only @ 75kg
Rest 2 mins in between

Finisher
100 banded face pull

20102025 Dennis Savage South Quay

5 Mins of Row

then:

5R of:
60s Wall Ball – 30% of test | 15
60s Burpee Broad Jump – 30% of test | 10m
60s Wall Ball – 45% of test | 23
60s Burpee Broad Jump – 50% of test | 17m
2min Rest

18102025 Dennis Savage Gym

4R of of A & B (7 mins each)

A. 21 cal row
15 burpees to target
15 wall balls @6kg

B. 21 cal ski
10 burpee broad jump
20m sandbag lunge @20kg

Go hard and then rest

17102025 Savage Gym AM

EMOM 9 mins
10 burpees
8 box step ups
6 jumping lunges

2R of:
5 wall balls @ 6kg
10 sandbag lunges @20kg
10 Ketlebell deadlift @24kg
5 burpee broad jump

2 min Burpee Broad Jump @ 33m
3 mins rest
2 min Sandbag lunges @ 55m
3 mins rest
2 min Farmers carry @ 150m
3 mins rest
2 mins wall balls @ 50 reps

13102025 Dennis Savage

Deload week
Bench press 5×5 30kg
Pull up 5×3 @ BW, BW, 4kg, 4kg, 4kg chain
Romanian Deadlift 3×3 @65kg
Press 3×3 @27kg
Nordic Curl 3×6
Tibialis Curl 3×8.5kg @14, 12, 10

12102025 Argus Athletics

Argus Arena
2nd place Mixed Doubles: Dee-Lyn, Prakash

2 person shared workout:
400m run
50 burpee 6kg ball toss over
100 5kg squats (resting partner hug the 5kg/10kg plates)
1k row (resting partner hold 5kg/10kg plate overhead)
100 ring rows (resting partner planks)
50 30kg BB Deadlift

08102025 Dennis Savage

A. 2R of:
8 cal row
8 BW Reverse Lunge
6 inchworm push up
6 burpee broad jump

B. Prep
20m sled push (light)
20m sled push (medium)
4x10m Fast shuttle run (accelerate)

C. 3R of:
15m sled push (comp weight)
12 DB thruster @ 10kg
3 mins rest

D. Shared workout with Dennis
1K run
1K ski
50m sled push (80% weight)
50m sled pull (same weight)
80m burpee broad jump
1k row
200m farmer’s carry @ 24kg
100m Sandbag lunges @ 20kg
100 wall balls @ 6kg

07102025 Savage Gym

5×5 Barbell Press @ 28kg
Superset with 5 x 5 BW pull ups

5×5 Bent over barbell row @45kg

3×8 lateral raises @5kg
3×8 Hammer curls @7.5kg

3×8 shoulder shrug @22.5kg
3×8 DB bench press @ 12.5kg

01102025 PKJ Gym

3×8 Benchpress @ 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 Tricep kickback @7.5kg
3×8 Bicep Curls @7.5kg

28092025 Dennis Savage Gym

Team of 5 (Dee-Lyn, Joli, KC, Jason Tan, Dencyl):
7R of:
A. Ski for metres
B. Burpees + wall ball @6kg (ladder)
C. DB Hang to overhead @10kg + push ups (ladder)
D. KB deadlift + Swing @24kg (ladder)
E. Rest

Round 1- 60s per movement
Round 1- 70s per movement
Round 1- 80s per movement
Round 1- 90s per movement
Round 1- 80s per movement
Round 1- 70s per movement
Round 1- 60s per movement

27092025 Dennis Savage Gym

24″ box squat 3×3 @100kg
Bench press 3×3 @41kg
Pull ups 3×3 @ BW
Romanian Deadlift 3×3 @70kg
Nordic Curl 3×6
Tibialis Curl 3×7.5kg @20, 17, 15

25092025 Savage Gym

5×5 Barbell Press @ 27kg
Superset with 5 x 5 BW pull ups

5×5 Bent Over Barbell Row @ 43kg

3R of:
12 1 Arm DB Press @ 10kg , 6 on each side
12 1 Arm DB Row @ 20kg, 6 on each side
12 1 Arm DB Bicep Curl @ 7.5kg, 6 on each side