Author: admin

Warm up
2 mins easy bike
30s accelerate
2 mins easy bike
15s accelerate
2 mins easy bike
10s sprint

12 x 20s sprint, 40s easy bike
Sprint RPE 8-9

Rest 10 mins

21 – 15 – 9
Burpee jump over rower
Wall balls @6kg
Time: 7:01

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

EMOM 12 mins
10 cals bike
15 good mornings holding 4kg kettle bell against chest
8 paused (3 sec bottom) goblet squats
8 Dead bugs

E4MOM
15 x 30kg front squat (57% of 1 RM)
15 glute bridges

Bulgarian split squat
4 x 12 reps using 2 x 7.5kg DB
Rest 90 sec between set

Super set
5R for quality:
10 DB arnold press @ 5kg
9 bench press @ 20kg

Finisher
15 wall-walks
On top of each 2 minutes, 3 banded pull ups

Hyrox Singapore 2025 Mixed Doubles
Dennis and Dee-Lyn
Time: 1:18:10
Avg HR: 152bpm

Warm up jog 10min
3R:
400m run – race pace (4:30min/km)
10 DB thruster (light/moderate) – 5kg
8 Burpee broad jump (5:00min/km)
200m run

3 min rest
short mobility flow

Zone 2 Biking. 1 hour 30 mins. 126bpm

5R of:
250m ski
250m row
15m 100kg sled pull
20m burpee broad jump
500m run