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Zone 2 Indoor Biking. 1 hour. 116bpm

A. 2R of:
8 cal row
8 BW Reverse Lunge
6 inchworm push up
6 burpee broad jump

B. Prep
20m sled push (light)
20m sled push (medium)
4x10m Fast shuttle run (accelerate)

C. 3R of:
15m sled push (comp weight)
12 DB thruster @ 10kg
3 mins rest

D. Shared workout with Dennis
1K run
1K ski
50m sled push (80% weight)
50m sled pull (same weight)
80m burpee broad jump
1k row
200m farmer’s carry @ 24kg
100m Sandbag lunges @ 20kg
100 wall balls @ 6kg

5×5 Barbell Press @ 28kg
Superset with 5 x 5 BW pull ups

5×5 Bent over barbell row @45kg

3×8 lateral raises @5kg
3×8 Hammer curls @7.5kg

3×8 shoulder shrug @22.5kg
3×8 DB bench press @ 12.5kg

Full marathon. 42.97km. 7:24 min/km. 135bpm

Zone 2 Row Erg. 30 mins, 6km. 113bpm

3×8 Benchpress @ 12.5kg
3×8 Dumbbell row @ 15kg
3×8 Shoulder press @ 10kg
3×8 Lateral raises @ 5kg
3×8 Lat pull down @36kg
3×8 Tricep kickback @7.5kg
3×8 Bicep Curls @7.5kg

Galloway Run/ Walk Methos
900m run, 100m walk
5:08km. 5:55min/km. 135bpm

Team of 5 (Dee-Lyn, Joli, KC, Jason Tan, Dencyl):
7R of:
A. Ski for metres
B. Burpees + wall ball @6kg (ladder)
C. DB Hang to overhead @10kg + push ups (ladder)
D. KB deadlift + Swing @24kg (ladder)
E. Rest

Round 1- 60s per movement
Round 1- 70s per movement
Round 1- 80s per movement
Round 1- 90s per movement
Round 1- 80s per movement
Round 1- 70s per movement
Round 1- 60s per movement

24″ box squat 3×3 @100kg
Bench press 3×3 @41kg
Pull ups 3×3 @ BW
Romanian Deadlift 3×3 @70kg
Nordic Curl 3×6
Tibialis Curl 3×7.5kg @20, 17, 15

Zone 2 Ergs

3R of:
8 min bike
4 min row
4 min ski

5×5 Barbell Press @ 27kg
Superset with 5 x 5 BW pull ups

5×5 Bent Over Barbell Row @ 43kg

3R of:
12 1 Arm DB Press @ 10kg, 6 on each side
12 1 Arm DB Row @ 20kg, 6 on each side
12 1 Arm DB Bicep Curl @ 7.5kg, 6 on each side

Zone 2 Run. 7.03km. 6:24 min/km. 136bpm

5k row @ 2:20.1/500m, 23:26.7 minutes
2k ski @ 2:29.5/500m, 10:03.4 minutes

Negative split runs 50 minute, increase pace every 10 minutes. 8.53km, 5:53min/km, 50:16 minutes
6:54, 6:27, 6:00, 5:27, 5:04

Bench Press 3×3 @40KG
Pull Ups 10-8-6-4 @ BW–BW-BW-2kg

Row 5 x 1000m
90s between sets @ 2:04.3

5R of:
Goblet squat 22.5kg @ 12 reps
Romanian DL 20kg @ 12 reps
Reverse lunge 15kg @ 12 reps per leg

AMRAP DB thrusters 12.5kg @ 35 reps

Zone 2 Indoor Biking. 1 hour. 125bpm

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 tricep DB Kickbacks @ 10kg

Superset 4
3×10 shoulder shrug @22.5kg
3×8 bicep curls @ 7.5kg

Superset 5
3×8 single arm bench preacher curl @ 7.5kg
3×10 reverse fly @ 5kg

Sukaneka Hyrox Comp

Teams of 3 (Dennis, Dee-Lyn, Jason Tan)
1st place

4 mins on, 1 min of (AMRAP):
A. Row Erg (3 person simultaneously)
B. 10kg walking lunges (1 person at a time)
C. Ski Erg (2 person simultaneously)
D. Wall Balls 10Ft, 8 pounds /12 pounds for men (1 person at a time)
E. Farmer’s carry 16kg (1 person at a time)

5×5 Barbell Press @26kg
3×5 Bent Over Barbell Row @42kg

3R of:
12 1 Arm DB Press @ 10kg
12 1 Arm DB Row @ 20kg
12 DB Bicep Curl @ 7.5kg

4R of:
12 DB push press @12.5kg
12 American KB Swing @ 12kg

8R of: 20s on: 40s rest
Ski cals @ 43 cals

4×4 run. 4 min run, 3 mins rest, HR: 137bpm, Distance: 4:51km, Average Pace: 6:39/km, Working pace: 5:00min/km

Superset 1
3×8 DB press @ 10kg
3×8 hammer curls @ 7.5kg

Superset 2
3×8 stand up DB row @ 15kg
3×8 DB bench prwss @ 12.5kg each hand

Superset 3
3×10 standing lateral raises @5kg
3×10 tricep DB Kickbacks @ 10kg

Superset 4
3×10 shoulder shrug @22.5kg
3×8 bicep curls @ 7.5kg

Superset 5
3×8 single arm bench preacher curl @ 7.5kg
3×10 reverse fly @ 5kg

DB hold @ 25kg @ 1 min

1.6km time trial test

10 min warm up
1.6km time trial – 7:30.3, Pace: 4:41
10 min cool down

5R of:
Goblet squat 22.5kg @ 12 reps
Romanian DL 20kg @ 12 reps
Hip thrust 5kg @ 12 reps
Reverse lunge 12.5kg @ 12 reps per leg

A
3R:
200m row
20 glute bridges
20 push ups @ girls style

B
3R:
Max chin ups @ 5, 4, 4
Max bench dips @ 10, 10, 10
2 min rest

C: 10:51
100 wall balls
50m burpee broad jump
50 plate hops

1km row