Warm up2 mins easy bike30s accelerate2 mins easy bike15s accelerate2 mins easy bike10s sprint 12 x 20s sprint, 40s easy bikeSprint RPE 8-9 Rest 10 mins 21 – 15 – 9Burpee jump over rowerWall balls @6kgTime: 7:01

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

EMOM 12 mins10 cals bike15 good mornings holding 4kg kettle bell against chest8 paused (3 sec bottom) goblet squats8 Dead bugs E4MOM15 x 30kg front squat (57% of 1 RM)15 glute bridges Bulgarian split squat4 x 12 reps using 2 x 7.5kg DBRest 90 sec between set Super set5R for quality:10 DB arnold press @… Continue reading 07122025 Dennis Savage

Hyrox Singapore 2025 Mixed DoublesDennis and Dee-LynTime: 1:18:10Avg HR: 152bpm

Warm up jog 10min3R:400m run – race pace (4:30min/km)10 DB thruster (light/moderate) – 5kg8 Burpee broad jump (5:00min/km)200m run 3 min restshort mobility flow

Zone 2 Biking. 1 hour 30 mins. 126bpm

5R of:250m ski250m row15m 100kg sled pull20m burpee broad jump500m run

Superset 13×8 DB press @ 10kg3×8 hammer curls @ 7.5kg Superset 23×8 stand up DB row @ 17.5kg3×8 DB bench press @ 12.5kg each hand Superset 33×10 standing lateral raises @5kg3×10 triceps extension @ 27kg Superset 43×10 shoulder shrug @22.5kg3×10 reverse fly @ 5kg Superset 53×10 Lat pull down @ 39kg3×8 DB overhead tricep extension… Continue reading 20112025 Imperial Hotel Kuching Gym

6 min of total rowing6x45s easy pace, 15s fast pace 5R of:60s wall balls 35% @ 1860s burpee broad jump 35% @ 12m60s farmer’s carry 35% @ 53m60s 12-16 calories row @ 16 calories2 mins rest

4×4 threadmill runAvg HR: 135bpm Rest: 12 min/kmWorking: 5:27min/km

4R of:20 reps of 16kg goblet squat100m farmer’s carry @24kg500m ski40 wall balls @6kg10 Burpee broad jump1km run – did not do for last round

Superset 13×8 DB press @ 10kg3×8 hammer curls @ 7.5kg Superset 23×8 stand up DB row @ 17.5kg3×8 DB bench press @ 12.5kg each hand Superset 33×10 standing lateral raises @5kg3×10 triceps extension @ 27kg Superset 43×10 shoulder shrug @22.5kg3×10 reverse fly @ 5kg Superset 53×10 Lat pull down @ 36kg3×8 DB overhead tricep extension… Continue reading 13112025 Luma Hotel Gym

5R of:Goblet squat 22.5kg @ 12 repsRomanian DL 20kg @ 12 repsHip thrust 5kg @ 12 repsReverse lunge 12.5kg @ 12 reps per leg

Bench press 3×3 37kgPull up 3×3 @ BWRomanian Deadlift 3×3 @ 70kgPress 3×3 @28kgNordic Curl 3×6Reverse Nordic Curl 3×6Tibialis Curl 3×8.5kg @13, 13, 10

S. Ekiden race. Prakash, Jason, Tyra, Dee-Lyn, Dennis1 loop: 1.45km. 4 loops5.74km. 152bpm. 4:51 min/km

EMOM 9 mins4 inch worm to push up10 kang squat with empty barbell10 front lunges with barbell 20 reps at 55% 1 RM back squat @ 44kg3 min rest6 reps 65% 1 RM back squat @ 52kg6 reps 65% 1 RM back squat @ 52kg6 reps 65% 1 RM back squat @ 52kg4 reps 75%… Continue reading 08112025 Savage South Quay

6 mins row 5R of:60s wall balls 30% @ 1560s burpee broad jump 30% @ 10m60s sandbag lunges 30% @ 17m60s 12-16 calories row @ 14 calories

3×8 Hammer curl @ 7.5kg3×8 Dumbbell bench press @ 12.5kg3×8 Dumbbell row @ 15kg3×8 Shoulder press @ 10kg3×8 Lateral raises @ 5kg3×8 Lat pull down @36kg3×8 Low Row @ 27kg

Zone 1 Elliptical. 49 minutes. 102bpm

Hyrox simulation – Mixed DoublesTime: 1:31:10 (1 hour 31 minutes 10 seconds)Average HR: 156bpm

3R of:6 min ski6 min row 5 min AMRAP:5 inverted row10 women’s push up15 BW squats

5R of:60s Wall Ball – 30% of test | 1560s Burpee Broad Jump – 30% of test | 10m60s Wall Ball – 45% of test | 2360s Burpee Broad Jump – 50% of test | 17m2min Rest

Zone 2 Run. 1 hour. 133bpm, 7:15 min/km. 8.30km

EMOM 9 mins10 burpees to targetforgot what I did 10 deadlift @ 30kg8 burpee broad jump6 man maker @ 10kg4 strict pull up with band1+181+201+201+211+20

5 min run2R of:30m walking high knees30m running high knees30m running back kick30m A-skips 3 x 6 min subthreshold pace at zone 3 – 142 – 149 bpmPace 1: 6:00Pace 2: 6:11Pace 3: 6:13