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
🚫 Swith/move once someone reaches 250m first.
Capped at 50mins
3x20m sled push @ 125, 150, 150
3x20m sled pull @ 90, 100, 110
16 mins EMOM
60s Box Jumps 24 inch @ 20
60s 20kg walking lunges @ 17
60s burpee broad jump @ 17
60s rest
30 mins run time trial test. 5.67km. 5:18 min/km. Avg HR: 155bpm. Max HR: 167bpm
Reverse Zercher Lunges 12-8-6-4 @38, 41, 45, 52.5kg
AMRAP Pull ups @ 5, 5, 4, 4
11R x 500m Row * 60s rest @2:04:5/500m, 22:50 minutes
9th Feb 2025: 2:23/500m, 26:14 minutes
8 mins per round (AMRAP)
200m run before starting each block
90s rest in between blocks
A. 4 rounds
8 reps of 6kg ball slam
250m ski
B. 4 rounds
10m sled push
10m sled pull
C. 3.5 rounds
10 of 15kg plate ground to overhead
250m row
D. 4.5 rounds
15 of 6kg wall balls
10 box overs
E. 5 rounds
20m of 24kg farmer’s carry
10m burpee broad jump
Zone 2 Run. 1 hr. 120bpm. 8.51km
4 x 15m sled push@ 135kg, 160kg, 175kg, 185kg
4 x 15m sled pull @ 80kg, 90kg, 105kg, 115kg
16 min EMOM
60s row @ 13, 13, 13, 14
60s wall ball @ 20, 20, 20, 21
60s box step up @ 20, 20, 20, 20
Zone 2 Indoor Biking. 1 hour. 117bpm
Press 3×3 25kg
Romanian Deadlift 3×3 75kg
3 Rounds of:
Max Reps Banded Good Morning
Max Reps DB Push Press 12.5kg DBs 20, 18, 17
Max deadhang – 1min 8s
Max farmers hold – 24kg 1min 30s
Zone 2 Indoor Biking. 1 hour. 115bpm
PJ Half Marathon. 30km run. 30.12km 3:43:12. 133bpm. 7.25min/km
3RM BB Bench Press 43kg
1RM BB Bench Press 45kg
3×8 Chin up grip lat pull down @ 40kg
3×8 Machine shoulder press @ 5kg each hand
3×8 BB Seal Row @ 40kg
3×10 Kettlebell halo @10kg
Zone 2 Indoor Biking. 1 hour. 118bpm
Superset 1
3×8 DB press @10kg
3×8 Hammer Curls @7.5kg
Superset 2
3×8 Stand up DB Row @15kg
3×8 single arm DB bench press @ 12.5kg
Superset 3
3×10 Standing Lateral raises @ 5kg
3×10 shoulder shrug @ 22.5kg
Superset 4
3×8 lat pull down @ 36kg
3×10 tricep extension @27kg
DB hold @25kg @ 1:30
Hyrox Test 3
3 reps max (3RM) bench press @43kg
Max strict pull up in 2 mins: 12 pull ups
24 ring rows on 16022025
100 walking lunges @20kg: 3:23
5:54 on 16022025
5 min max rep burpee plate hops: 60 burpee (thick 10kg (green words) plate)
52 burpees on 16022025
10 mins Zone 2 Run. 20 mins walk. 34:16. 3km
Teams of 3 (Dee-Lyn, Caesar, Dencyl):
Complete 12km ski
A: 250m ski
B: 8 kettle bell swing @ 16kg
C: 8 push press @ 10kg
B+C: 8 sit ups and throw 3kg/4kg to partner
Completed time: 1 hour 18 seconds
Hyrox Test 2
3 Rep Max (3RM) BB DL (deadlift) – 80kg (still got more in the tank)
100 wallballs- 6kg, 9ft- 4:47
6:52 on 29122024 – 5kg
7:45 on 27092024 – 5kg
5K row- 22:28
26:14 on 29122024
27:43 on 27092024
Zone 2 Indoor Cycling. 1 hour 30 minutes. 117bpm
Superset 1
3×8 DB press @10kg
3×8 Hammer Curls @7.5kg
Superset 2
3×8 Stand up DB Row @15kg
3×8 single arm DB bench press @ 12.5kg
Superset 3
3×10 Standing Lateral raises @ 5kg
3×10 shoulder shrug @ 22.5kg
Superset 4
3×8 lat pull down @ 36kg
3×10 tricep extension @27kg
DB hold @25kg @ 1:10
5 men’s push up
Sled pull – 95kg for 10 mins
3×3 80kg BB squat
3×3 24kg Press
3×8 Nordic hamstring curl
3×8 Tibialis curl
Zone 2 Indoor Cycling. 1 hour. 117bpm
Half marathon. 21km. 130bpm. 2:43:20.
Zone 2 Indoor Biking. 1 hour. 116bpm
Zone 2 Indoor Elliptical. 30 mins. 115bpm.
Farmer’s hold @20kg. 1:51