EMOM 9 mins8 burpees10 kang squat with empty barbell10 barbell forward lunge Back squat20 reps at 50% 1 RM @ 40kgRest 3 mins8 reps at 60% 1 RM @ 48kg8 reps at 60% 1 RM @ 48kg8 reps at 60% 1 RM @ 48kgRest 2 mins in between 4R for quality:8 banded pull ups10m seated… Continue reading 24102025 Dennis Savage Gym

5 Mins of Row then: 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

4R of of A & B (7 mins each) A. 21 cal row15 burpees to target15 wall balls @6kg B. 21 cal ski10 burpee broad jump20m sandbag lunge @20kg Go hard and then rest

Zone 2 Indoor Row. 127bpm. 2:23.5min/500m. 12,539m.

EMOM 9 mins10 burpees8 box step ups6 jumping lunges 2R of:5 wall balls @ 6kg10 sandbag lunges @20kg10 Ketlebell deadlift @24kg5 burpee broad jump 2 min Burpee Broad Jump @ 33m3 mins rest2 min Sandbag lunges @ 55m3 mins rest2 min Farmers carry @ 150m3 mins rest2 mins wall balls @ 50 reps

Zone 2 on Ergs. 1 hour10k row2k ski

Deload weekBench press 5×5 30kgPull up 5×3 @ BW, BW, 4kg, 4kg, 4kg chainRomanian Deadlift 3×3 @65kgPress 3×3 @27kgNordic Curl 3×6Tibialis Curl 3×8.5kg @14, 12, 10

Argus Arena2nd place Mixed Doubles: Dee-Lyn, Prakash 2 person shared workout:400m run50 burpee 6kg ball toss over100 5kg squats (resting partner hug the 5kg/10kg plates)1k row (resting partner hold 5kg/10kg plate overhead)100 ring rows (resting partner planks)50 30kg BB Deadlift

Zone 2 Indoor Biking. 1 hour. 116bpm

A. 2R of:8 cal row8 BW Reverse Lunge6 inchworm push up6 burpee broad jump B. Prep20m sled push (light)20m sled push (medium)4x10m Fast shuttle run (accelerate) C. 3R of:15m sled push (comp weight)12 DB thruster @ 10kg3 mins rest D. Shared workout with Dennis1K run1K ski50m sled push (80% weight)50m sled pull (same weight)80m burpee… Continue reading 08102025 Dennis Savage

5×5 Barbell Press @ 28kgSuperset with 5 x 5 BW pull ups 5×5 Bent over barbell row @45kg 3×8 lateral raises @5kg3×8 Hammer curls @7.5kg 3×8 shoulder shrug @22.5kg3×8 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 @ 12.5kg3×8 Dumbbell row @ 15kg3×8 Shoulder press @ 10kg3×8 Lateral raises @ 5kg3×8 Lat pull down @36kg3×8 Tricep kickback @7.5kg3×8 Bicep Curls @7.5kg

Galloway Run/ Walk Methos900m run, 100m walk5:08km. 5:55min/km. 135bpm

Team of 5 (Dee-Lyn, Joli, KC, Jason Tan, Dencyl):7R of:A. Ski for metresB. 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 movementRound 1- 70s per movementRound 1- 80s per movementRound 1- 90s per movementRound 1- 80s per… Continue reading 28092025 Dennis Savage Gym

24″ box squat 3×3 @100kgBench press 3×3 @41kgPull ups 3×3 @ BWRomanian Deadlift 3×3 @70kgNordic Curl 3×6Tibialis Curl 3×7.5kg @20, 17, 15

Zone 2 Ergs 3R of:8 min bike4 min row4 min ski

5×5 Barbell Press @ 27kgSuperset 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 side12 1 Arm DB Row @ 20kg, 6 on each side12 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 minutes2k 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 minutes6:54, 6:27, 6:00, 5:27, 5:04

Bench Press 3×3 @40KGPull Ups 10-8-6-4 @ BW–BW-BW-2kg Row 5 x 1000m90s between sets @ 2:04.3

5R of:Goblet squat 22.5kg @ 12 repsRomanian DL 20kg @ 12 repsReverse lunge 15kg @ 12 reps per leg AMRAP DB thrusters 12.5kg @ 35 reps

Zone 2 Indoor Biking. 1 hour. 125bpm