2nd workout
Accumulate 250 Cal on the Ski
Every 2 Mins do 8 KB swing @12kg + 10 Sandbag Lunges @10kg
Can’t recall my time
3rd workout
Hyrox strength
WOD 1
E4MOM 4R:
8 BB DL @ 60% – 48kg + 60s max row distance @ 10 stroke max
WOD 2
4R 2 min on: 2 min rest
35 mins zone 2 run. 4.48km. 113bpm. 7.49km
1st workout
30/30 intervals
Run 2 sets of:
6 x 30s on / 30s off
5 min easy walk in between
Group class with Jo Li gang
Details in pic in whatsapp
Zone 2 run. 65 minutes. 30s acceleration every 10 minutes. 10.54km. 6.10min/km pace. 146bpm
Superset 1
3×8 DB press @ 10kg
3×8 hammer curls @ 7.5kg
Superset 2
3×8 stand up DB row @ 17.5kg
3×8 DB bench press @ 12.5kg each hand
Superset 3
3×10 standing lateral raises @5kg
3×10 triceps kick backs @ 7.5kg
Superset 4
3×10 shoulder shrug @22.5kg
3×10 reverse fly @ 5kg
Superset 5
3×10 Lat pull down @ 39kg
3×8 DB overhead tricep extension @ 12.5kg
Hyrox Chipper
60 cals row
60 kettle bell swings @16kg
60m sled push @ 100kg
60m farmers carry @ 16kg
60m sled pull @ 100kg
60m farmers carry @ 24kg
60 kettle bell swings @ 16kg
60 cals row
Time: 28:10
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 @9kg
3R AMRAP of:
Deadhang
Reverse Curls
100 face pulls
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