1st workout
3R: (36 mins cap)
340m run
15m BBJ
300m row
30m sandbag lunge @ 20kg
300m ski
10 knee push up
Time: 32:59
2nd workout
Every 4 mins for 4R
12 reps 66% 1 RM Front squat – 35kg
15 glute bridges
Bulgarian split squat 4×12 reps each leg @ 7.5kg
Super set (push and pull)
5R for quality:
12 DB bench press @ 10kg
12 1 arm row @ 17.5kg
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
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 extension @ 27kg
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 @ 10kg
6 min of total rowing
6x45s easy pace, 15s fast pace
5R of:
60s wall balls 35% @ 18
60s burpee broad jump 35% @ 12m
60s farmer’s carry 35% @ 53m
60s 12-16 calories row @ 16 calories
2 mins rest
4×4 threadmill run
Avg HR: 135bpm
Rest: 12 min/km
Working: 5:27min/km
4R of:
20 reps of 16kg goblet squat
100m farmer’s carry @24kg
500m ski
40 wall balls @6kg
10 Burpee broad jump
1km run – did not do for last round
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 extension @ 27kg
Superset 4
3×10 shoulder shrug @22.5kg
3×10 reverse fly @ 5kg
Superset 5
3×10 Lat pull down @ 36kg
3×8 DB overhead tricep extension @ 10kg
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
Bench press 3×3 37kg
Pull up 3×3 @ BW
Romanian Deadlift 3×3 @ 70kg
Press 3×3 @28kg
Nordic Curl 3×6
Reverse Nordic Curl 3×6
Tibialis Curl 3×8.5kg @13, 13, 10
S. Ekiden race. Prakash, Jason, Tyra, Dee-Lyn, Dennis
1 loop: 1.45km. 4 loops
5.74km. 152bpm. 4:51 min/km
EMOM 9 mins
4 inch worm to push up
10 kang squat with empty barbell
10 front lunges with barbell
20 reps at 55% 1 RM back squat @ 44kg
3 min rest
6 reps 65% 1 RM back squat @ 52kg
6 reps 65% 1 RM back squat @ 52kg
6 reps 65% 1 RM back squat @ 52kg
4 reps 75% 1 RM back squat @ 60kg
2 mins rest in between
Superset (push)
4 rounds for quality
20 reps tricep push down machine @ 25kg
14 heavy wall ball @ 9kg
rest 90s
Pulling finisher
3R of:
Bent over barbell row @ 40kg
8 lat pull down @ 35kg