Author: Dee-Lyn Lui

10m heavy unbroken sled push, 200kg

2 min ring row @ 24
100m walk lunge @ 5:54
5 min burpee plate hop on 20kg plate @ 52

Kneeling around the world @8kg, 50 per side

Reverse Zercher Lunges 12-8-6-4 @25,30,35, 40KG
Lat pull down 25kg@18, 30kg@12, 35kg@14, 40kg@13

11R x 500m Row*60s Rest @ 2:23/500m, 26:14 minutws

Landmine Clean and Jerk Work – 10KG
Back Squat Triples @ 40, 50, 55, 60KG
Back Squat 3×12 @30KG
2 Handed Landmine Squat Press 1×10 @10KG
2 Handed Landmine Squat Press 3×10 @5KG

Zone 2 Run for 45 mins – 6.08km, 7.29/km, HR: 134bpm

Sled Push 15 mins

Sled Pull 15 mins

3R
Max Ring Rows – 10,12,12
Max Seated Push Press  – 15,12, 12
Max DB RDL @15KG DBs – 15,15,15

Sled push 15 mins
75kg 40m
80kg 40m
85kg 40m
87.5kg 40m

Sled pull 15 mins

7k row: 42:22 mins

Sled pull using legs only for 15 mins

5km Ski erg – 33:27 min

50m Sled Push @ 125kg
1k Run
50m Sled Pull @100kg
500m Run

5R:
10 Cal Ski
12 Push Ups
20 Reverse Lunges @15kg

Zone 2 Run 45 mins

Distance: 5.41km, Avg pace: 8:17min/km, HR: 131bpm

Landmine Push Press
6 sets
20kg x 10, 25kg × 10, 27.5kg × 6, 30kg x 6, 6

Landmine Press
2 sets
20kg x 5, 5

Team of 2 with Jian Hung
4R of:
500m run
1K ski, last round 1K row
80 wall balls, 9ft, 5kg
Time: 50:12, HR: 148

Zone 2 Run, 90 minutes. Distance: 10.71km, HR: 133bpm, Pace: 8:25/km

15M (minute) to find 3 Rep Max DL (DeadLift) – 57kg – 77kg – 87kg – 92kg (form not that good – rounded shoulders)

100 wallballs – 5kg, 9ft – 6:52 (old time 7:45 on 27092024)

5K row – 26:14 (old time 27:43 on 27092024)

Muscle Clean Practice – 20kg bar

Arm DB row both hands 3 sets of 6kg x 15, 8kg x 15 15

Landmine Push Press both arms 3 sets of 20kg bar x 10, 11, 27.5 x 9

Tri ext 2 plate 5kg x 10, 12, 16

30 mins Zone 2 Run, Distance: 4.05km, Pace: 7.26min/km, HR: 143bpm

70 mins Zone 2 running. HR:126bpm , Pace: 8.34min/km, Distance: 8.17km,

Quick chest, shoulder and power 30 min workout

3 sets of DB flat bench 7.5kg

3 sets of seated DB shoulder press 5kg

6 sets of DB swing to press up to 10kg dbs

50 mins Zone 2 Run, HR: 157bpm, Pace: 8.25 min/km, Distance: 6.01km

Run for Steps to Home, HR: 166bpm, Pace: 6.46min/km, Distance: 7.65km

30 mins HIIT
Max rep squat 20kg
Burpees BW
DB thruster
Kettlebell swing
1 min rest

Max distance 30 mins, HR: 157bpm, Pace: 6.22min/km, Distance: 4.73km

2K row: 11 minutes

21 mins EMOM (7 rounds)
Deadlift 10kg DB – 15, 13, 15, 15, 11, 12, 12
Wallballs 5kg – 15, 15, 15, 12, 12, 10, 12
Skierg (cals) – 6, 7, 7, 7, 7, 7, 8

3R of
Max cable tricep extension – 3 plates
Max inverted barbell row
60s plank (only can do 30s)

30 mins Zone 2 Run

4R of max sled push distance 10m unbroken @ 125kg, 140kg, 155kg, 170kg, 180kg, 200kg

4R of max sled pull distance 10m unbroken @ 75kg, 100kg, 125kg, 135kg, 140kg

EMOM 16 4R of:
60s rowerg @ 11 cal, 11 cal, 12 cal, 12 cap
60s wall balls 24” @ 23, 18, 16, 18
60s box jumps @ 14, 14, 14, 15
60s rest

4 person/team (sharing)
100 burpees (20 burpees)
100 cals Assault Bike (23 cals)
100 DB thusters (18 reps)
100m sled pull 78kg) (30m)

EMOM 20 mins 4R of
WB – 18, 20, 18, 19
Skierg – 8, 7, 8, 8
DB stepup 20 pounds – 16, 14, 15, 16
Rowerg 11, 12, 11, 12
Rest

RPT Deadlift 2×6
58kg x 6
53kg x 8

4R of max sled push distance 10m unbroken @ 105kg, 130kg, 140kg, 155kg

4R of max sled pull distance 10m @ 75kg, 100kg, 115kg, 130kg

EMOM 16 4R of:
60s wall ball @ 20, 20, 18, 20
60s box jumps 24” @ 15, 16, 16, 16
60s rowing @ 10 cal, 11 cal, 12 cap
60s rest