Zone 2 Indoor Biking, 1 hr 30 mins, 124bpm

Deadlift 3-2-1-3-2-1 using trapbar (38kg)68, 73, 78, 68, 73, 78 Push press 3-2-1-3-2-1 with barbell (15kg)15, 17, 19, 17, 19, 21 Partner workout: 6K Ski until complete (when partner ski, other partner static farmer’s carry @16kg each arm)E3MOM10 burpees4 single arm dumbbell push press @10kg Total time: 47:26

Warm up1k Ski1k Row 6 sets x 5 ofBench Press 15, 20, 25, 26, 27, 28, 29, 30, 31Pull Up 1 thick yellow band/1 thick and 1 thin 5, 5, 5, 5, 3/2, 3/2, 3/2, 3/2, 3/2 4 rounds for NFT (not for time)12 single arm db shoulder press (each arm) – 7.5kg12 db reverse… Continue reading 12042025 Dennis Savage

Zone 2 Indoor Biking. 1hr 30 mins. HR: 124bpm

Upper body workout 5 sets X 12 reps of:7.5kg Standing Dumbbell shoulder press2.5kg Standing shoulder fly10kg single arm dumbbell benchpress12.5kg single arm dumbbell row2.5kg reverse fly23kg Lat pull down

Zone 2 Indoor Biking, 1 hr, 114bpm

1k Ski15 push ups on the bar every 250m Bench press 6×5 reps20kg, 22.5kg, 25kg, 27kg Pull up with 2 bands on 1 knee – 6×5 reps 5R of90s on16-20 calories ski – 12, 12, 12, 12, 12Medicine ball slam 6kg to cont until 90s is over – 10, 9, 9, 9, 10, 1190s off… Continue reading 05042025 Dennis Savage

5RSled pull with TRX – 75kgMax Tibialis curl 3RHip thrusts – 5 reps @ 75kg Max Romanian deadlift  @ 12.5kg

Zone 2 Indoor Biking. 1 hr. 125bpm

5Rsled backwards walk 10m – 75kgsit down on ball battle rope pull 10m – 75kf 3R1min Deadhang accumulate Max scapula retraction – cannot engage10 Sitting single arm Shoulder Dumbell Press – 7.5kg per arm 3R:Max ring rows10 single arm seated land mine press – 20kg10 single arm dumbell row – 12.5kg Core: (if got time)100… Continue reading 01042025 Dennis Savage

Zone 2 indoor biking. 2 hrs. 124bpm

Zone 2 indoor biking. 119bpm, 1 hr

4×4 ski4 min max (by end of 4 min, effort 9.5) – 2:21 min/500m3 min restDamper 2 Sled pull with trx straps 100kg 10×10m

4×4 ski4 min max (by end of 4 min, effort 9.5) – 2:27 min/500m3 min restDamper 2 Sled pull 75kg arms sitting down ×4Sled pull 75kg trx strap standing up x4

Strength training. Upper body

Zone 2 Indoor cycling. 1:01hr, 122bpm

Zone 2 Indoor cycling. 1:30 hr, 127bpm

Strength training. Upper body

Zone 2 Run. 1:02 hr, 7.11km, 121bpm, 8:49km/hr

800m run – warm up 10 sets of:400m @5k pace (maintained below 6:00 min/km)Rest for half the time taken for 400m in between each set 800m run – cool downDistance: 7:08km, HR: 147bpm, Pace: 7.41min/km, Time: 51:28 mins

Deadlift 5-3-1-5-3-1-1-145kg-47.5kg-50kg-47.5kg-50kg-60kg-62.5kg-65kg Landmine Push Press 6×5 @32kg x 3 sets, 37kg x 3 sets 4R of:1 min – 45 secs max cals row – 14, 12, 12, 121 min max weight kettlebell swings @ 16kg – 25, 24, 24, 221 min rest

EMOM 60 mins 60s ski – started 9 cals, after 40 mins dropped to 8 cals, sometimes 7 cals 60s row – started with 10 cals, after 40 mins dropped to 8 cals 10m sled push ( started 50kg and increased by 25kg every 10 mins, ended with 150kg)

6 sets of 8 reps box squat @ 60kg 4R of6 ground to shoulder @25kg medicine ball12 reverse lunges (front load) @25kg24m front load carry @25kg 100 russian twist @7kg100 russian twist @ 4kg 2.2km ski erg – 14 minutes, 3:35 min/500m1km row erg – 5:21 minutes, 2:36 min/500m

Zone 2 Run. Aim 133 – 144bpm, 1:00, Distance: 7.50km, Pace: 8:02 min/km, HR: 142

Zone 2 Run. 60% – 70% HR, 1:01, Distance: 6.97km, Pace: 8:53 min/km, HR: 132