16082025 PKJ Gym

3RM BB Bench Press 43kg1RM BB Bench Press 45kg3×8 Chin up grip lat pull down @ 40kg3×8 Machine shoulder press @ 5kg each hand3×8 BB Seal Row @ 40kg3×10 Kettlebell halo @10kg

13082025 PKJ Gym

Superset 13×8 DB press @10kg3×8 Hammer Curls @7.5kg Superset 23×8 Stand up DB Row @15kg3×8 single arm DB bench press @ 12.5kg Superset 33×10 Standing Lateral raises @ 5kg3×10 shoulder shrug @ 22.5kg Superset 43×8 lat pull down @ 36kg3×10 tricep extension @27kg DB hold @25kg @ 1:30

12082025 Savage Gym

Hyrox Test 3 3 reps max (3RM) bench press @43kg Max strict pull up in 2 mins: 12 pull ups24 ring rows on 16022025 100 walking lunges @20kg: 3:235:54 on 16022025 5 min max rep burpee plate hops: 60 burpee (thick 10kg (green words) plate)52 burpees on 16022025

Published
Categorized as Benchmark

10082025 Dennis Savage

Teams of 3 (Dee-Lyn, Caesar, Dencyl):Complete 12km ski A: 250m skiB: 8 kettle bell swing @ 16kgC: 8 push press @ 10kgB+C: 8 sit ups and throw 3kg/4kg to partner Completed time: 1 hour 18 seconds

09082025 Dennis Savage Gym

Hyrox Test 23 Rep Max (3RM) BB DL (deadlift) – 80kg (still got more in the tank) 100 wallballs- 6kg, 9ft- 4:476:52 on 29122024 – 5kg7:45 on 27092024 – 5kg 5K row- 22:2826:14 on 2912202427:43 on 27092024

Published
Categorized as Benchmark

06082025 PKJ Gym

Superset 13×8 DB press @10kg3×8 Hammer Curls @7.5kg Superset 23×8 Stand up DB Row @15kg3×8 single arm DB bench press @ 12.5kg Superset 33×10 Standing Lateral raises @ 5kg3×10 shoulder shrug @ 22.5kg Superset 43×8 lat pull down @ 36kg3×10 tricep extension @27kg DB hold @25kg @ 1:105 men’s push up

31072025 PKJ Gym

Superset 13×8 DB press @10kg3×8 Hammer Curls @7.5kg Superset 23×8 Stand up DB Row @15kg3×8 single arm DB bench press @ 12.5kg Superset 33×10 Standing Lateral raises @ 5kg3×10 tricep extensions @27kg Superset 43×8 Shoulder shrug @ 22.5kg3×8 Lat pull down @ 36kg DB hold @25kg @ 1 minute5 men’s push up

27072025 Redline Comp

Redline Mixed Team Relay – 5th place (25:29)  – Anchor, 4th person – 5:10, 141bpm Squat thrusts 80 repsThe Mule 70m x 15kg, 130m x 20kgSled push and pull 70kg x 40m

26072025 Redline Comp

Redline Mixed Doubles – 15th place (26:57), HR: 152bpm Run 500mSki 35 calsDeadball Burpee 25 reps, 12kg medicine ball, 175cmBike 35 calsFarmer’s Carry 120m, 16kgShuttle runs 40 x 20mRussian Twists 120 reps, 7kgSandbag gauntlet 2 x( 20 reps squats, 20m walking lunges)Row 35 calsSquat thrusts 100 repsMule 70m x 15kg, 130m x 20kgSled push and… Continue reading 26072025 Redline Comp

26072025 Redline Comp

Redline Women’s Intermediate – 4th place (28:44), HR: 151bpm Run 500mSki 25 calsDeadball Burpee 20 reps, 12kg medicine ball, 175cmBike 25 calsFarmer’s Carry 120mShuttle runs 40 x 20mRussian Twists 100 reps, 4kgSandbag gauntlet 20 reps squats, 20m walking lungesRow 25 calsSquat thrusts 60 repsMule 70m x 15kg, 130m x 15kgSled push and pull 70kg x… Continue reading 26072025 Redline Comp

21072025 Dennis Savage

50 min (50s on, 50s off) EMOM: 60s cal ski @ 11 cal 60s cal row @ 12 cal for 5 rounds then drop to 11 cals60s squat thrust @ 3060s 10m sled push (increase weight every 4 mins)60s rest