Author: Dee-Lyn Lui

Teams of 3 (Dee-Lyn, Caesar, Dencyl):
Complete 12km ski

A: 250m ski
B: 8 kettle bell swing @ 16kg
C: 8 push press @ 10kg
B+C: 8 sit ups and throw 3kg/4kg to partner

Completed time: 1 hour 18 seconds

Zone 2 Indoor Cycling. 1 hour 30 minutes. 117bpm

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 @ 1:10
5 men’s push up

Sled pull – 95kg for 10 mins
3×3 80kg BB squat
3×3 24kg Press
3×8 Nordic hamstring curl
3×8 Tibialis curl

Zone 2 Indoor Cycling. 1 hour. 117bpm

Half marathon. 21km. 130bpm. 2:43:20.

Zone 2 Indoor Biking. 1 hour. 116bpm

Zone 2 Indoor Elliptical. 30 mins. 115bpm.

Farmer’s hold @20kg. 1:51

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 tricep extensions @27kg

Superset 4
3×8 Shoulder shrug @ 22.5kg
3×8 Lat pull down @ 36kg

DB hold @25kg @ 1 minute
5 men’s push up

Zone 2 ergs – 10 mins each (Total 60 mins), 127bpm
Ski
Row
Bike
Ski
Row
Bike

Redline Mixed Team Relay – 5th place (25:29)  – Anchor, 4th person – 5:10, 141bpm

Squat thrusts 80 reps
The Mule 70m x 15kg, 130m x 20kg
Sled push and pull 70kg x 40m

Redline Mixed Doubles – 15th place (26:57), HR: 152bpm

Run 500m
Ski 35 cals
Deadball Burpee 25 reps, 12kg medicine ball, 175cm
Bike 35 cals
Farmer’s Carry 120m, 16kg
Shuttle runs 40 x 20m
Russian Twists 120 reps, 7kg
Sandbag gauntlet 2 x( 20 reps squats, 20m walking lunges)
Row 35 cals
Squat thrusts 100 reps
Mule 70m x 15kg, 130m x 20kg
Sled push and pull 70kg x 40m

Redline Women’s Intermediate – 4th place (28:44), HR: 151bpm

Run 500m
Ski 25 cals
Deadball Burpee 20 reps, 12kg medicine ball, 175cm
Bike 25 cals
Farmer’s Carry 120m
Shuttle runs 40 x 20m
Russian Twists 100 reps, 4kg
Sandbag gauntlet 20 reps squats, 20m walking lunges
Row 25 cals
Squat thrusts 60 reps
Mule 70m x 15kg, 130m x 15kg
Sled push and pull 70kg x 40m

3R of:
Run 200m
15 squat thrust
10m sled push @ 75kg
15 russian twist @7kg

Zone 2 Indoor Biking. 30 mins. 113bpm

30% of redline simulation @ 70% effort

Train shuttle runs transition with Dennis

50 min (50s on, 50s off) EMOM:
60s cal ski @ 11 cal
60s cal row @ 12 cal for 5 rounds then drop to 11 cals
60s squat thrust @ 30
60s 10m sled push (increase weight every 4 mins)
60s rest

40 min EMOM:
60s cal ski @ 10 cal
60s cal row @ 11 cal
60s squat thrust @ 25
60s 10m sled push (increase weight every 4 mins)

40 min EMOM:
60s cal ski @ 10 cal
60s cal row @ 11 cal
60s squat thrust @ 25
60s 10m sled push (increase weight every 4 mins)

150s cumulative dead hang

Find 1 rep max BB bench press @ 41kg
3×3 BB bench press @ 33kg
5×5 pull ups @ 5, 5, 4, 4, 3
3×8 DB Press @ 10kg
3×8 DB stand up Row @ 15kg both hands
3×8 Shoulder Shrug @ 22.5kg both hands

10mins of sled pull use weight can do continous and feel slight burn @75kg

Take 15min build to heavy 20m sled push @ 150kg last 20m

Zercher lunges 3×6 (3 per leg) (straight sets)(aka same weight 3 sets) @ 41kg

Box Squats 3×5 @ 70kg

Zone 2 Indoor Biking. 1 hr 30 mins. 116bpm

3×5 Romanian Deadlift @60kg

15 min AMRAP
Buy in – start with 25 cals of Row

then AMRAP
30m sled push
40m farmers carry @16kg
50 squat thrust
60m mule @20kg

Buy out
25 cals Ski
100 sqt thrust @6kg

5x 5 reps DB Press @ 10kg
4 x 8 reps DB Bench Press Single Arm @ 12.5kg
3 x 10 reps Lateral Raises @ 2.5kg
3 x 10 reps Tricep extension @ 27kg
4 x 8 Single arm Bend over DB row @ 15kg
3 x 12 DB shoulder shrugs @20kg
3 x 12 Hammer curls @ 7.5kg

2R of:
400m run
15 cal ski
10 DB burpees @ 12kg
15 cal bike
80m farmer’s carry @ 16kg
20 x 10m shuttle runs
40 russian twists @ 7kg
10 squat + 10 m lunges @ 15kg
15 cal row
40 sqt thrust
100m mule (70m @ 15kg, 30m @ 20kg)
40m sled push + pull @ 55kg

Rest 3 mins in between
Time: 36:56

Full women’s doubles redline simulation with Orange
Time: 33:31