Team workout
7 Rounds of:
a. Ski for meters
b. 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 per movement
Round 2 – 70s per movement
Round 3 – 80s per movement
Round 4 – 90s per movement
Round 5 – 80s per movement
Round 6 – 70s per movement
Round 7 – 60s per movement
BuiltWithDennis TeamWorkout
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
45min Zone 2 Run | 132BPM | 6:30/km | 6.93KM | 173SPM
50 min run (negative split every 5mins)
181 spm | 8.97KM | 5:35/km | 181spm | 144BPM
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
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
85min Run | 12.92KM | 6:35/km | 124BPM | 183SPM
Bench press 3×3 @ 63kg
Superset 3 pull ups @ 13kg
Press 3×3 @ 43kg
Few sets of shouldering lateral raises @ 5kg
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 / 8 lbs
60s Rest
4mins of 10m Farmers Carry @ 16kg
Puma Half Marathon
2:26:24
21.25km | 175spm | 6:53/km | 139bpm