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Warm up2 mins easy bike30s accelerate2 mins easy bike15s accelerate2 mins easy bike10s sprint 12 x 20s sprint, 40s easy bikeSprint RPE 8-9 Rest 10 mins 21 – 15 – 9Burpee jump over rowerWall balls @6kgTime: 7:01

Zone 2 Treadmill run. 1 hour. 9.88km. 6:06 min/km, 135bpm

EMOM 12 mins10 cals bike15 good mornings holding 4kg kettle bell against chest8 paused (3 sec bottom) goblet squats8 Dead bugs E4MOM15 x 30kg front squat (57% of 1 RM)15 glute bridges Bulgarian split squat4 x 12 reps using 2 x 7.5kg DBRest 90 sec between set Super set5R for quality:10 DB arnold press @… Continue reading 07122025 Dennis Savage

Hyrox Singapore 2025 Mixed DoublesDennis and Dee-LynTime: 1:18:10Avg HR: 152bpm

Warm up jog 10min3R:400m run – race pace (4:30min/km)10 DB thruster (light/moderate) – 5kg8 Burpee broad jump (5:00min/km)200m run 3 min restshort mobility flow

Zone 2 Biking. 1 hour 30 mins. 126bpm

5R of:250m ski250m row15m 100kg sled pull20m burpee broad jump500m run