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 tricep DB Kickbacks @ 10kg Superset 43×10 shoulder shrug @22.5kg3×8 bicep curls @ 7.5kg Superset 53×8 single arm bench preacher curl @ 7.5kg3×10 reverse… Continue reading 18092025 AC Hotel Ipoh

Sukaneka Hyrox Comp Teams of 3 (Dennis, Dee-Lyn, Jason Tan)1st place 4 mins on, 1 min of (AMRAP):A. Row Erg (3 person simultaneously)B. 10kg walking lunges (1 person at a time)C. Ski Erg (2 person simultaneously)D. Wall Balls 10Ft, 8 pounds /12 pounds for men (1 person at a time)E. Farmer’s carry 16kg (1 person… Continue reading 16092025 Dennis Crossfit Pahlawan

5×5 Barbell Press @26kg3×5 Bent Over Barbell Row @42kg 3R of:12 1 Arm DB Press @ 10kg12 1 Arm DB Row @ 20kg12 DB Bicep Curl @ 7.5kg 4R of:12 DB push press @12.5kg12 American KB Swing @ 12kg 8R of: 20s on: 40s restSki cals @ 43 cals

4×4 run. 4 min run, 3 mins rest, HR: 137bpm, Distance: 4:51km, Average Pace: 6:39/km, Working pace: 5:00min/km

Superset 13×8 DB press @ 10kg3×8 hammer curls @ 7.5kg Superset 23×8 stand up DB row @ 15kg3×8 DB bench prwss @ 12.5kg each hand Superset 33×10 standing lateral raises @5kg3×10 tricep DB Kickbacks @ 10kg Superset 43×10 shoulder shrug @22.5kg3×8 bicep curls @ 7.5kg Superset 53×8 single arm bench preacher curl @ 7.5kg3×10 reverse… Continue reading 11092025 Courtyard Melaka Gym

1.6km time trial test 10 min warm up1.6km time trial – 7:30.3, Pace: 4:4110 min cool down

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

A3R:200m row20 glute bridges20 push ups @ girls style B3R:Max chin ups @ 5, 4, 4Max bench dips @ 10, 10, 102 min rest C: 10:51100 wall balls50m burpee broad jump50 plate hops 1km row

Zone 2 Run. 1 hour. 9km. 6:39min/km

100 calories bike erg3×2 push jerk @25kg3 x AMRAP RPE 7 Incline bench press @ 30kg @ 5 reps3 x AMRAP RPE 7 DB Chest fly @ 5kg @ 10 reps

Zone 1 Indoor Biking. 1 hour. 119bpm

3R of:20 Back extension machine12.5kg DB Push press max @ 18, 21, 226 pallof press per side 11R x 500m Row * 60s rest @ 2:01:3/500m,22:15 minutes26th Aug 2025: 2:04:5/500m, 22:50 minutes9th Feb 2025: 2:23/500m, 26:14 minutes

Zone 2 Indoor Biking. 1 hour. 117bpm

3×3 Box Squat @ 85kgSuperset with Pull Ups Max Reps RPE 8 @ 33×3 press @ 28kgReverse Zercher Lunges 12-8-6-4 @40, 45, 50, 55kg3x7kg max rep weighted tibialis raise @ 10

5×5 BB Press @ 25kg5×5 Bend over BB Row @ 40kg3×8 hammercurls @ 7.5kg3×10 standing shoulder fly @5kg3×10 Shoulder shrug @22.5kg3×10 bench dips AMRAP Chin ups @ 3AMRAP Pull up @ 5Deadhang @ 40s

150 cals bike erg3 x 3 Bench Press @ 40kg3 x 3 Romanian Deadlift @70kg30 mins bike erg

Group of 5 person (Jason, Sok Foong, Wei Cheng, Dee-Lyn, Eugene) A. 250m Ski 🚫B. 250m Row🚫C. 10× Medball Situps @ 4kg 👥D. 15× KTB swing @ 16kg↙️E. 10× Medball Situps @ 4kg 👥F. 10× Squat Throw @ 4kg 👥G. 15× PushPress @ 7.5kg↙️H. 10× Squat Throw @ 4kg 👥 👥 Partnered↙️ -1 rep at every 10mins🚫… Continue reading 31082025 Dennis Savage

3x20m sled push @ 125, 150, 1503x20m sled pull @ 90, 100, 110 16 mins EMOM60s Box Jumps 24 inch @ 2060s 20kg walking lunges @ 1760s burpee broad jump @ 1760s rest

Reverse Zercher Lunges 12-8-6-4 @38, 41, 45, 52.5kgAMRAP Pull ups @ 5, 5, 4, 4 11R x 500m Row * 60s rest @2:04:5/500m, 22:50 minutes9th Feb 2025: 2:23/500m, 26:14 minutes

8 mins per round (AMRAP) 200m run before starting each block90s rest in between blocks A. 4 rounds8 reps of 6kg ball slam250m ski B. 4 rounds10m sled push10m sled pull C. 3.5 rounds10 of 15kg plate ground to overhead250m row D. 4.5 rounds15 of 6kg wall balls10 box overs E. 5 rounds20m of 24kg… Continue reading 24082025 Dennis Savage

Zone 2 Run. 1 hr. 120bpm. 8.51km

4 x 15m sled push@ 135kg, 160kg, 175kg, 185kg4 x 15m sled pull @ 80kg, 90kg, 105kg, 115kg 16 min EMOM60s row @ 13, 13, 13, 1460s wall ball @ 20, 20, 20, 2160s box step up @ 20, 20, 20, 20

Zone 2 Indoor Biking. 1 hour. 117bpm

Press 3×3 25kgRomanian Deadlift 3×3 75kg 3 Rounds of:Max Reps Banded Good MorningMax Reps DB Push Press 12.5kg DBs 20, 18, 17 Max deadhang – 1min 8sMax farmers hold – 24kg 1min 30s