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

6 mins row

5R of:
60s wall balls 30% @ 15
60s burpee broad jump 30% @ 10m
60s sandbag lunges 30% @ 17m
60s 12-16 calories row @ 14 calories

3×8 Hammer curl @ 7.5kg
3×8 Dumbbell bench press @ 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 Low Row @ 27kg

Zone 1 Elliptical. 49 minutes. 102bpm

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

3R of:
6 min ski
6 min row

5 min AMRAP:
5 inverted row
10 women’s push up
15 BW squats

5R of:
60s Wall Ball – 30% of test | 15
60s Burpee Broad Jump – 30% of test | 10m
60s Wall Ball – 45% of test | 23
60s Burpee Broad Jump – 50% of test | 17m
2min Rest

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

EMOM 9 mins
10 burpees to target
forgot what I did

10 deadlift @ 30kg
8 burpee broad jump
6 man maker @ 10kg
4 strict pull up with band
1+18
1+20
1+20
1+21
1+20

5 min run
2R of:
30m walking high knees
30m running high knees
30m running back kick
30m A-skips

3 x 6 min subthreshold pace at zone 3 – 142 – 149 bpm
Pace 1: 6:00
Pace 2: 6:11
Pace 3: 6:13