Teams of 5 – 6 6 rounds of 6 mins on, 30s off2 person per station Station A:20m walking lunges @15kg20m farmer’s carry @16kg each hand Station B:250-300m ski15-20 goblet squat @15kg DB Station C:250-300m row15-20 ball slam @10kg

Reverse Pyramid Training (RPT) Bench3×6 (minimum 6 reps) – AMRAP30kg x 9 reps27kg x 13 reps24kg x 17 reps Superset3×6 pull ups with 1 thin band, using knee RPT Leg press3×6 (minimum 6 reps) – AMRAP90kg x 4 reps80kg x 10 reps70kg x 13 reps 5R:500m row (85-90% effort)30s max deadball burpee90s restTotal time: 24… Continue reading 17052025 Dennis Savage

Zone 2 Indoor Biking. 1 hour. Avg HR: 120bpm

3 sets of:Goblet squat heavy 20kg @ 8 repsDB overhead press 7.5kg @ 8 repsSingle leg Hip Thrust 2.5kg @ 12 repsDB row 12.5kg @ 12 repsRomanian deadlift 17.5kg @ 12 repsRussian twist 7.5kg @ 100 reps

4×4 Indoor Biking 5 mins warm up 4 mins on till effort 9.5 4 mins off 5 mins cool down Avg HR: 131, Max HR: 148

EMOM 30 mins60s Row 11 calories60s Ski 9 calories10m sled push (started 100kg, increased 25kg every 10 mins, end with 150kg)

3R of each station:2R of each movement: Station AShuttle run x 50-100m @ 60mDisc slides x 6-10 @ 10Wall squat (Hold) Station BRow x 150-200m @ 150mHeavy Sled Pull 6-10 pulls @ 6 @ 100kg, 125kg, 140kgPlate Overhead/Front rack (Hold) Station CSki x 150-200m @ 150mRussian twist (ankle lock) x 6-10 @ 10 @ 10kgDual… Continue reading 11052025 Jeff Savage

Bench press 6×5 reps @ 30kgPull upsLeg press machine 6 reps @ 50kg, 100kg, 75kg Cindy – 20 mins AMRAP5 pull ups (using barbell)10 push ups (using barbell)15 squats BW

Zone 2 Indoor Biking. 1 hr 30 mins. Avg HR: 122bpm

4×4 Indoor Biking 5 mins warm up 4 min on efort to 9.5, 4 min off 5 min cool down Avg HR: 133bpm, Max HR: 159bpm

🔥 Superset Block 1 (Strength Focus) A1. Seated Dumbbell Shoulder Press — 8-10 reps @ 6kgA2. Alternating Dumbbell Curls — 10-12 reps @ 6kgA3. Lying down Dumbbell Triceps Extension (both hands) — 10-12 reps @ 4kgRest 60-90 sec between rounds — repeat 3-4 sets 🔥 Superset Block 2 (Volume/Hypertrophy) B1. Dumbbell Lateral Raises — 12-15… Continue reading 05052025 PJ Gym Dennis

Teams of 3: Complete 8K ski Take turns to complete A, B, C consecutively A: Ski B: Ground to shoulder 12kg ball C: Suitcase Carry 16kg/Walking Lunges @ 15kg/10kg Push Press

Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110 Push Press 3-2-1-3-2-1 @20kg, 22kg, 23kg 3R of:20 Push Ups8 Reverse DB Lunges @10KG DBs/leg5 Chin Ups with 1 thin band, step on it 3 by 100 Chipper100 Cal Ski100 Walking Lunges @25KG100 Wall Ball @7KGTime: 18:45

Zone 2 Indoor Biking. 1 hour. Avg HR: 124bpm

Deadlift 3-2-1-3-2-1 @ 55, 65, 70 (bad form), 60, 65, 67BB Push press 6×3 @ 25kg 3R for quality:15 push up using elevated BB16 reverse lunge with 10kg BB each hand5 Chin up with yellow thin band, step on 100 cals row100 walking lunges with 15kg sandbag100 wallballs with 15kgTime: 18:15Max HR: 163bpm, Avg HR:… Continue reading 01052025 Savage Dennis

5 mins warm up 4 X 4 Indoor Biking. 4 min on, 4 min off. Push to effort 9.5. Avg HR: 140bpm, Max: 160bpm 5 mins cool off

Zone 2 Indoor Biking. 1 hour 30 mins. Avg HR: 127bpm

30s on, 30 off5k ski, 38:302:19min/500mMax HR: 171 bpmAve HR: 160bpm

6x5kg barbell benchpress 30kg5 pull ups using 2 blue thin band, using with knee, not using knee Team of 3:2R of: 300m ski – 1 person2 person share:12 sandbag ground to overhead18 box overs24 KB goblet squat24 cal row (12, 12)

5 mins warm up on indoor bike4 X 4 times Indoor Bike4 mins bike push effort 9.54 mins rest5 mins cool down on indoor bikeAvg HR: 137, Max HR: 158

Zone 2 Indoor Biking, 2 hrs, 123 bpm

6 x 12 reps of squat @40kg6 x 5 reps of Barbell rows @ 30kg3 x 15 reps of Circular plate raises @2.5kg Team of 4 workout 3km ski (Max 250m distance at a time)3km row (Max 250m distance at a time)Person not on ski/row, either plank or resting. 1 person must always be planking

6x5kg barbell benchpress 30kg5 pull ups using black thin band, step on it, not using knee 4R ofBench dips 15 repsShrugs 15 @ 20kg each hand 4R of2 min on, 1 min offTrap bar DL @ 48kg x 7Ski @ 12 caloriesMax burpees until completing 2 mins, last round completed 3 mins @ 14, 12,… Continue reading 20042025 Dennis Savage

10 mins warm up on indoor bike4 X 4 times Indoor Bike4 mins bike push effort 9.54 mins rest10 mins cool down on indoor bike 17.5kg farmer’s carry hold for 1 min x 3

Upper body workout 5 sets X 12 reps of:7.5kg Standing Dumbbell shoulder press2.5kg Standing shoulder fly10kg single arm dumbbell benchpress15kg single arm dumbbell row2.5kg reverse fly7.5kg Hammer Curls15kg 1 min farmer’s carry hold17.5kg 1 min farmer’s carry hold