E6MOM 3R: 850m
3 min walk
E5MOM 3R: 700m
HR: 138bpm

5 mins to complete run – 720m
E2MOM 5R:
10m sled pull @ 75kg
10 burpees
5 mins run – 720m
E2MOM 5R:
Row 160m
60m farmers carry @ 24kg – 4th round (40m), 5th round (30m)
5 mins run – 720m
E2MOM 5R:
15m Sandbag lunge @ 20kg
15 wall balls @ 6kg
5 mins run – 720m

5 mins to complete run – 720m
E2MOM 5R:
10m sled pull @ 75kg
10 burpees
5 mins run – 720m
E2MOM 5R:
Row 160m
60m farmers carry @ 24kg – 4th round (40m), 5th round (30m)
5 mins run – 720m
E2MOM 5R:
15m Sandbag lunge @ 20kg
15 wall balls @ 6kg
5 mins run – 720m

Zone 2 Run. 40 mins. 6km. 6:46 min/km. 129bpm

Row
16 x 20s on: 40s off
6-7 calories maintained

21 – 15 – 9
Row calories
Burpee over Rower machine
12kg kettle bell swings
Time: 8:32

E4MOM
77% of 1 RM front squat @ 40kg
10 Single leg hip thrust (left and right)

4 x 10 forward lunge @ 15kg per hand
120 sec rest in between

EMOM 16 mins
10 DB bench press @ 10kg each hand
6 banded negative pull ups
10 knee push up
10m seated sled pull @ 75kg

60 mins Zone 2 treadmill run
*alternate 5 mins run at 8km/hr followed by 2.5 mins walk at 5km/hr

3R of:
10 knee push ups
30 air squats

1st workout
4R of:
1.5 mins run at 6 min/km
5.5 mins run at 8 min/km
3 mins walk

04012026 Dennis Savage South Quay
2nd workout
45 calories row
50 box jump overs
40 goblet squats @ 12kg
30 push press @ 7.5kg each hand
150m sandbag lunge @ 20kg
30 push press @ 7.5kg each hand
40 goblet squats @ 12kg
50 box jump overs
45 calories row
Time: 35:51

Cap at 60 mins: finished 5 runs and 3 stations
Run
580m > 480m > 340m > 480m > 580m
20 wallballs @ 6kg
16 calories ski
100m farmers carry @ 24kg x3, 20kg x1, 16kg x1
20m sandbag lunge @ 20kg
16 calories row

Zone 2 run. 31:28 minutes. 6:16min/km. 5:03km

Row
15 x 20s on: 40s off
6-7 calories maintained

E3MOM: 4R
8 burpee over row
12 Wall balls @ 6kg
12 calories row

warm up then:-

E4MOM 4Rounds
9 Dumbell Goblet squat @ 20kg
10 Single leg Glutebridge

Reverse Lunges 4×10 @2x 16kg DB at your side (5RIR) 10 lunge/leg

EMOM 15m
A. 12 knee push ups
B. 10-12 single arm bent over row @ 17.5kg
C. 8-10 single arm DB Press @ 10kg

5RIR (Choose weight that has 5Reps in reserve for B and C)

Zone 2 Run. 1 hour. 8.90km. 6:47min/km. 134bpm

Time: 1:09:36
2R of:
500m run
25m sled push @ 150kg
500m run
50m sandbag lunge @ 20kg
500m run
25m sled pull @ 100kg
500m run
40m BBJ
500m run
50 Wall Balls @6kg

In Pairs of 2 (Dee-Lyn and Jo Li): 2×18 mins

1. Run 340m
2. 300m 16kg farmer’s carry total (Resting partner wall sit)
3. Run 340m
4. 6R of (3 each)
   10 Alt DB snatch @ 7.5kg
   5 burpees
5. Run 340m
6. Max Calorie Row (Round 1) / Ski (Round 2)

Zone 2 Run. 30 mins. 4.82km. 6.18min/km. 138bpm

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

1. Run + 10m sled push
2. Run + 100m farmers carry
3. 10m sled + run
4. 100m farmer’s carry + run

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