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
Hyrox Test 3
3 reps max (3RM) bench press @43kg
Max strict pull up in 2 mins: 12 pull ups
24 ring rows on 16022025
100 walking lunges @20kg: 3:23
5:54 on 16022025
5 min max rep burpee plate hops: 60 burpee (thick 10kg (green words) plate)
52 burpees on 16022025
10 mins Zone 2 Run. 20 mins walk. 34:16. 3km
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
Hyrox Test 2
3 Rep Max (3RM) BB DL (deadlift) – 80kg (still got more in the tank)
100 wallballs- 6kg, 9ft- 4:47
6:52 on 29122024 – 5kg
7:45 on 27092024 – 5kg
5K row- 22:28
26:14 on 29122024
27:43 on 27092024
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
