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Monthly Archives: September 2025
092825
Team workout7 Rounds of:a. Ski for metersb. Burpee + Wall ball ladder (1+1,2+2, etc)c. 40KG Barbell Hang to overhead + Push Ups Ladder (1+1,2+2, etc)d. 40KG Barbell Deadlift to Hang Power Clean Ladder (1+1,2+2, etc)e. Rest Round 1 – 60s … Continue reading
Posted in Team WOD
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092725
20″ Box Squat 3×3 @120KG Bench press 3×3 @64KG Pull Ups 3×3 @15KG Romanian DL 3×3 @87KG Nordic Curl 3×6 Tibialis Curl 3x 7.5KG @ 25,25,20
Posted in Strength
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092425
45min Zone 2 Run | 132BPM | 6:30/km | 6.93KM | 173SPM
Posted in Cardio, Running
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092225
50 min run (negative split every 5mins)181 spm | 8.97KM | 5:35/km | 181spm | 144BPM
Posted in Cardio, Running
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092125
Bench Press 3×12 @40KG Pull Ups 10-8-6-4 @ BW – 3.5kg – 7.5kg – 10kg Row 5 x 1000m 90s between sets @ 2:05.9
Posted in Cardio, Rowing, Strength
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092025
Zercher Reverse Lunges 12-8-6-4 @ 45-55-59-64KG Zercher Squats 3×3 @64KG Romanian Deadlift 3×3 @ 85KG KB Halos 50 per side @12KG KB
Posted in Strength
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091725
Bench press 3×3 @ 63kg Superset 3 pull ups @ 13kg Press 3×3 @ 43kg Few sets of shouldering lateral raises @ 5kg
Posted in Bodybuilding, Strength
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091625
Hyrox Sukaneka at Crossfit Pahlawan Tag team with Dee-Lyn And Jason Tan 4mins of Row (3 Machines) 60s Rest 4mins of 5m Lunges @10kg 60s Rest 4mins of Ski Erg (2 machines) 60s Rest 4mins of Wall bali 14 lbs … Continue reading
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091325
Puma Half Marathon 2:26:24 21.25km | 175spm | 6:53/km | 139bpm
Posted in Cardio, Running
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please attach individual lap times for reference.