40 min EMOM:60s cal ski @ 10 cal60s cal row @ 11 cal60s squat thrust @ 2560s 10m sled push (increase weight every 4 mins)

40 min EMOM:60s cal ski @ 10 cal60s cal row @ 11 cal60s squat thrust @ 2560s 10m sled push (increase weight every 4 mins) 150s cumulative dead hang Find 1 rep max BB bench press @ 41kg3×3 BB bench press @ 33kg5×5 pull ups @ 5, 5, 4, 4, 33×8 DB Press @ 10kg3×8… Continue reading 19072025 Dennis Savage Gym

10mins of sled pull use weight can do continous and feel slight burn @75kg Take 15min build to heavy 20m sled push @ 150kg last 20m Zercher lunges 3×6 (3 per leg) (straight sets)(aka same weight 3 sets) @ 41kg Box Squats 3×5 @ 70kg

Zone 2 Indoor Biking. 1 hr 30 mins. 116bpm

3×5 Romanian Deadlift @60kg 15 min AMRAPBuy in – start with 25 cals of Row then AMRAP30m sled push40m farmers carry @16kg50 squat thrust60m mule @20kg Buy out25 cals Ski100 sqt thrust @6kg

5x 5 reps DB Press @ 10kg4 x 8 reps DB Bench Press Single Arm @ 12.5kg3 x 10 reps Lateral Raises @ 2.5kg3 x 10 reps Tricep extension @ 27kg4 x 8 Single arm Bend over DB row @ 15kg3 x 12 DB shoulder shrugs @20kg3 x 12 Hammer curls @ 7.5kg

2R of:400m run15 cal ski10 DB burpees @ 12kg15 cal bike80m farmer’s carry @ 16kg20 x 10m shuttle runs40 russian twists @ 7kg10 squat + 10 m lunges @ 15kg15 cal row40 sqt thrust100m mule (70m @ 15kg, 30m @ 20kg)40m sled push + pull @ 55kg Rest 3 mins in betweenTime: 36:56 Full women’s… Continue reading 13072025 Dennis Savage

10 x 5 Barbell Romanian deadlift @ 40kg, 50kg, 55kg, 57kg, 58kg, 59kg, 60kg, 61kg, 63kgSled pull 75kg, 40m rest 2 mins x 3 sets 60 mins Zone 2 on Ergs (Ski, Bike, Row)10 mins Ski @ 92 cals10 mins Bike @ 118 cals10 mins Ski @ 100 cals10 mins Row @ 118 cals10 mins… Continue reading 12072025 Savage Dennis

Pull Day 3 set of pull up max rep, rest 3 mins @ 3, 3, 34 x 8 Bend over BB row @ 35kg3 x 12 DB shoulder shrugs @20kg3 x 12 Hammer curls @ 7.5kgDead hang x 1, as long as possible @ 40 secs Zone 2 Indoor Rowing. 45 mins. 119bpm

Push Day 5 x 5 reps BB Press @ 22.5kg5x 5 reps DB Press @ 10kg4 x 8 reps DB Bench Press Single Arm @ 12.5kg3 x 10 reps Lateral Raises @ 2.5kg3 x 10 reps Tricep extension @ 25kgSquat Thrusts x 100

Zone 2 Indoor Biking. 1 hr 30 mins. 121bpm

Redline Simulation: Mixed DoublesRun 500mSki 40 calsDeadball burpees 12kg @ 25 repsBike 40 cals – 2:27Farmer’s carry 16kg @ 240mShuttle run 80 x 10mRussian Twist 7kg @ 100 repsSandbag squat @ 20 & lunge @ 20m X2Row 40 calsSquat Thrusts 100 repsThe Mule 15kg @ 70m, 20kg @ 130mSled Push and Pull 35kg @ 60m… Continue reading 06072025 Savage Gym

Redline simulation: Mixed RelayRun 500m – 2:40Ski 30 cals – 2:05Deadball burpees 15kg @ 25 reps – 3:30Russian Twist 5kg @ 100 reps – 1:14Sandbag squat @ 20 & lunge @ 20m – 1:05Row 30 cals – 1:57 Redline Simulation: Women’s intermediateRun 500m – 3:16Ski 25 cals – 2:01Deadball burpees 12kg @ 20 reps –… Continue reading 05072025 Savage Gym

10m sled push + 10m sled pull @ 135kg – lastReach to heavy weight 20 min EMOM60s Ski @ 9, 9, 9, 9, 1060s Row @ 11, 11, 11, 11, 1260s 10kg DB Push Press @ 14, 14, 14, 14, 1560s rest 3R for time: 2:0510 squat thrusts20 russian twists @ 6kg

5R of:Goblet squat 20kg @ 12 repsRomanian DL 20kg @ 12 repsHip thrust 4kg @ 12 repsReverse lunge 10kg @ 12 repsBulgarian split squat 6kg @ 12 reps

3R of:Superset 120kg Barbell shoulder press @12 reps4kg Standing shoulder fly @ 12 reps Superset 210kg single arm dumbbell benchpress @12 reps35kg bendover Barbell row @12 reps Superset 34kg reverse fly @12 reps20kg Shoulder shrug @12 reps Superset 48kg Hammer Curls – 12 reps8kg Dumbbell Kickbacks – 12 reps 6kg Single arm bench preacher curl… Continue reading 02072025

Zone 2 Indoor Biking. 1 hour. 117bpm

12R of (50s on, 10s off):60s Cal Ski @ 10 cals all the way60s Cal Row @ 11 cals all the way60s 10m sled push (increase weight every round) @ 20m for 6R, 10m for 6 R60s Alt 7.5kg DB Snatch @ 18 for 11R, 22 for 1R Rest 60s then75 squat thrustsEverytime you break… Continue reading 29062025 Dennis Savage Gear Gym – Afternoon Session

25min EMOM (50s on, 10s off):60s 15kg Deadball burpee – 7 all the way60s Sled push (increase weight every round) – 10m all the way60s Squat thrusts – 2560s Sled Pull (increase weight every round) – 10m all the way60s rest 6R of:90s row @ 20, 21, 21, 22, 21, 24 cals30s max reps plate… Continue reading 29062025 Dennis Savage Gears – Morning Session

3R of:Goblet squat 20kg @ 12 repsRomanian DL 20kg @ 12 repsHip thrust 5kg @ 12 repsReverse lunge 12.5kg @ 12 reps Russian Twist 10kg DB unbroken at 1:30

Zone 2 Elliptical Training. 1 hr. 121 bpm

45s on, 15s off3R of:Station 1BikeSled push @125kg Station 2:SkiWall ball @ 6kg Station 3Run1 DB devil press @ 10kg Station 4Sandbag walking lunge @ 20kgAlt V-up leg Station 5RowKettlebell swing @ 20kg

3R of:Superset 17.5kg Standing Dumbbell shoulder press @12 reps2.5kg Standing shoulder fly @ 12 reps Superset 210kg single arm dumbbell benchpress @12 reps15kg single arm dumbbell row @12 reps Superset 32.5kg reverse fly @12 reps20kg Shoulder shrug @12 reps Superset 4Hammer Curls — 12 reps @ 7.5kgTriceps Dumbbell Kickbacks — 12 reps @ 7.5kg Superset… Continue reading 23062025 Courtyard BKK Gym

5 min work, 30s rest Station 1 (1 min switch)SB lunge – 20 @ 20kgSled pull @ 100kg Station 240 cal bike Station 340 wall balls @ 6kgFollowed byMax ski Station 4 (EMOM)10m burpee broad jump Station 55 min run Station 620 devil press @6kgFollowed btMax row

3 mins, 20s switch, 1 min off half way Strength70% effort – 10 sec rest – repeat1. 2 DB Devil press @ 4kg2. Sandbell sit up3. KB reverse lunge @ 16kg4. KB Gorilla row @ 16kg5. Sled push @ woman’s hyrox weight 1 min rest Cardio1. Wall ball max reps @ 6kg – 52 reps2.… Continue reading 21062025 Base Amarin Gym BKK