Box Squat 3×3 @70KG
Sled Push and Pull work up to 145KG
Bench 3×3 @60KG
Shoulder Exercises
Deadhang 90s
KB Farmers Hold 32KGs 90s
073125
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Monthly Archives: July 2025
072925
30min Run (Indoor)
3.78KM | 7:57 | 111BPM
072725
Redline 2025
Singles Intermediate
500m Run
35c Ski
20 Deadball Burpee 18KG / 200CM
35c Bike
180m Farmers Carry 24kg
40 Shuttle Run (20m x 40)
100 Russian Twist @7KG
Sandbag Lunges (20 Squats + 20m Lunge) x1 @20kg
35c Row
80 Squat Thrusts
210m Mule (70m @15kg + 130m @20kg)
60m Sled Push + Sled Pull @70KG total
Time 32:59
27 out of 383
5th out of 85 Age Category (40-49)
072625
Redline 2025
Mixed Doubles with Dee-Lyn “The D’s”
500m Run
40c Ski
25r Deadball Burpee 12KG / 175CM
40c Bike
240m Farmers Carry 16kg
40 Shuttle Run (20m x 40)
100 Russian Twist @7KG
Sandbag Lunges (20 Squats + 20m Lunge) x2 @15kg
40c Row
100 Squat Thrusts
210m Mule (70m @15kg + 130m @20kg)
60m Sled Push + Sled Pull @70KG total
26:57, 14th Place out of 487
Mens Doubles with Jason Tan
500m Run
45c Ski
25r Deadball Burpee 18KG / 200CM
45c Bike
240m Farmers Carry 24kg
45 Shuttle Run (20m x 40)
120 Russian Twist @7KG
Sandbag Lunges (20 Squats + 20m Lunge) x2 @20kg
45c Row
100 Squat Thrusts
210m Mule (70m @20kg + 130m @20kg)
60m Sled Push + Sled Pull @90KG total
Time: 26.55
14th out of 344
072525
5-10min jog
2 Rounds of:
10 Russian Twist
10 Squat Thrust
10m Farmers Carry
5 Deadball Throw
Final Taper before Redline
072325
3R of:
15 Squat Thrust
10m Sled Push @70KG
15 Russian Twist @7kg
11:14
072225
30 Min Run | 117 BPM | 7:22/KM | 4.08KM
072125
30% Simulation Redline @ 70% Inensity 12:27
072025
AM:
5K Zone 2 Run – 35:21 | 7:03/km | 182SPM | 116BPM
PM:
50Min EMOM:
60s Ski 12-10c
60s Row 12-10c
60s Squat Thrusts 25
60s 10m Sled Push (increase weight 5kg every Round 70,75,80,85,90,95,100,105,110,115)
143BPM Avg HR
071925
Bench Press work to heavy single – 72.5KG
5×5 Pull Ups
4R of:
8 DB Press @15KG *last round 6
8 Bent Over DB Row @22.5KG
8 Plate Shrugs @25KG