Blog Posts

  • 070325

    3 rounds NFT 8 hip thruster @100KG8 staggered leg trap bar deadlift/leg @60kg8 slow tempo calf raises @40kg 5R of:30 Cal Ski30 Wall Balls60s restTime: 26:06

  • 070225

    2 Hour Zone 1-2 Run | 7:21/KM | 129 BPM | 16.31KM | 178 BPM

  • 070125

    3×5 Bench Press @60KG3×5 Press @40KG Zercher Reverse Lunges 12-10-8-6-4 @37,42,47,52,60

  • 062925

    85min Zone 1-2 Assault Bike

  • 062825

    3 RoundsMax effort weighted dips @10R @15KG WeightedMax effort weighted chin ups @2R @15KG Weighted 3 rounds15 Push Ups15 DB lateral raises @5KG15 Reverse Bb Row 4x 20M Sled Pull @70,90,110,125KG80M Sled Pull (Using Arms only) @60kg WOD:27 Burpee Over … Continue reading →

  • 062725

    AM75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM PM10K Row – Slowly Increasing HR to 142BPM last 2KM

  • 062625

    1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,68(missed push press) 4 rounds for NFT:10 DB RDL @22KG DBs10 split db split squats (5 each side) @16KG DBs20 back extensions @20KG BB 5R of:5 Power Cleans @40KG5 Front … Continue reading →

  • 062525

    8x4min Tempo Run1Min Rest Btw Runs4:39, 4:40, 4:42, 4:47/KM Only did 4 rounds. Need to run slower.

  • 062325

    Run – 70min Negative Splits every 10mins Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM 6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KM Reached threshold pace at 5:30~ too early!

  • 062225

    EMOM for 20mins (45s ON, 15s OFF)A Med Ball Pass + BurpeeB skiC farmers carryD bikeE squat thrusts 3 Min Break EMOM for 20mins (45s ON, 15s OFF)A MuleB rowC shuttle runsD russian twistE squat thrusts 60s rest Death By … Continue reading →

  • 062125

    4 rounds:Max rep dips at 25% body weight 12,10,10,12Max rep chin ups at 25% body weight 3,3,3,3 4 rounds NFT12 db pec fly @12.5KG8 single arm db row @28KG12 db lateral raises @7.5kg8 heavy db shrug @32KG 4x15s Rack Hold … Continue reading →

  • 062025

    50 min Recovery Run |6.11KM | 8:11/KM speed| 177 SPM | 122BPM

  • 061925

    3×8 Hip Thrust @75KG3×8 1 leg trap bar dl @50kg3×8 Slow tempo calve raises @40KG 5x 90s On: 90s Off18 Cal Row + Max TTB – 5-7 Reps Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55

  • 061825

    Gym with Jason Tan at Optimum Fit Press 5-3-1-5-3-1-5-3-1 @45,50,55,35,40,45,35,40,45 Chinese Rows 6×5 @ 45KG 5R of:12 T-Bar Rows12 BW Dips 4R of:Shoulder Flys and Decline Chest Fly WOD:4R of:10 Squat @20KG Sandbag10m Lunges @20KG Sandbag10 Deadball Burpee @20kg Ball … Continue reading →

  • 061725

    30 Min Recovery Swim

  • 061525

    AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM PM:In teams of 2, E2MOM (YGIG format) with Michael 6 Rounds of:A. 2min – Ski (20-30 cals)B. 2min – Burpee Plate Hops 20RepsC. 2min – Row (20-30 cals)D. 2min – … Continue reading →

  • 061425

    6×5 bench press @ 61kg5×10 kg Barbell press @30kg5×8 Pull Ups5×10 Barbell row @40KG

  • 061325

    7KM Zone 2 RunGot out of zone 2 a little too much47:34 | 6:47/km | 134BPM | 177SPM

  • 061125

    4×4 Ski Erg @51-53 Cals/ Round

  • 061025

    Barbell complex – 6 sets1 power clean/1 front squat/ 1 push press @40-45-50-55-60-65 4R NFT:12 DB RLD @25KG10 DB Split Squat (5/leg)10 Back Extensions @10KG

  • 060925

    5K Zone 2 Run | 33:34 | 132BPM | 6:42/KM | 179SPM

  • 060825

    20m EMOM of:60s 8 Goblet reverse lunges @25KG60s 25 Suitcase March @25KG 5R of:2min On: 2min Off25 Cals on the Machines (Bike, Row, Row, Ski Ski)Remainder Time Shoulder To Overhead @30KG Barbell

  • 060725

    SupersetBench press 6×5 @ 60KG5 reps Pull up @10KG 3R of:20 goblet squats @ 25kg Pair up to complete 5k skiSwap every 500m (Damper 10,8,6,4,2)2:15/500m

  • 060525

    95min Zone 2 Run 12.67KM | 130BPM | 7:30/km Pace | 179SPM

  • 060225

    Warm up – Bike @ 100 calories 22 min EMOM15-20 push ups @ 2012-16 Hang Power Clean @40KG @8 6R of30 cals row – 85-90% effort30s max rep Hang Power Clean @ 590s Rest

  • 060125

    4R EMOM (60s on, 60s off)60s Deadball throw 15kg (5-10 reps) 60s Farmer’s carry 24kg (2R), 16kg (2R) 60s Mountain climber (30-60 reps) 4 min rest 4R EMOM (60s on, 60s off)60s Sled Pull 100kg (20m+) 60s 5 Squat + … Continue reading →

  • 053125

    Bench Press 5×6 @56,58,58,58,58Super Set 5 Pull Ups @10KG Press 5×5 @35KGPush Press 3×3 @50,55,58 WOD20min EMOM:All 1 Arm (Alt every min)5 KB Snatch5 KB Squat5 KB Clean5 KB Push press@12KG DB

  • 053025

    Home workout DB Romanian DL 5×10 @25KG DBsMachine Read Delt Fly 5×10Goblet Squat 5×20 @25KG DBAssisted Nordic Curl 5×10DB Seated Shoulder Fly 5×10 @5KG

  • 052925

    4×4 intervals treadmill running Did 3 Rounds only. 1st round 160BPM avg2nd round 157BPM avg3rd round 153BPM avg First time running intervals after injury.

  • 052825

    60min Run Zone 1-2 | 8.38KM | 7:10/KM pace | 130BPM Avg HR | 181 SPM

  • 052725

    60min Zone 2 Run | 8.55KM | 7:01/km Pace |131 BPM

  • 052625

    Deadlift 5×3 @90KGPress 5×8 @35kgChinese Wide Grip Bent Over Row 5×10 @40kgSingle Arm Lat Cable Pull 5×10

  • 052525

    AM:45min Zone 1-2 Bike |128 BPM PM:3R of: 60s Ski Erg60s Rest60s Deadball Throw60s Rest60s Farmers Carry60s Rest60s Mountain Climber Slider60s Rest 5Min Rest 3R of: 60s Sled Pull60s Rest60s Shuttle Runs60s Rest60s 5 Squat + 5m Lunges @25KG60s Rest60s … Continue reading →

  • 052425

    4×4 Rowing (3min Rest) – 134BPM Round Meters Cal/Hr S/m Damper 1 967 930 24 5 2 967 930 25 2 3 957 910 23 3 4 952 901 23 2.5 Total: 3842m 917cal/hr avg | 23spm R1 : 62calsR2: … Continue reading →

  • 052325

    Treadmill 26:29 Mins. Stopped because ankle pain7:53/km | 122BPM Elliptical 30mins – 135BPM

  • 052225

    Deadlift work up to 1×105+ Upper body workout

  • 052125

    Bench 3×8 @ 55KG1 Arm Bent Over Row 3×10 @24KGBox Squat 3×10 @90,100,100KGDB Press 3×8 @12KG 20min EMOM:All 1 Arm (Alt every min)5 KB Snatch5 KB Squat5 KB Clean5 KB Push press

  • 052025

    1 hour Bike – 126BPM (zone 1 & 2)

  • 051925

    60min Run – 7.08KM | 176SPM | 8:28/km | 121BPM *first run back after sprain

  • 051825

    Team Workout (A,B,C,A,B,C)6Rounds 6mins per station, 30s Off A. 20m Walking Lunges20m Farmers Carry B. 250-300m Ski15-20 Goblet Squat 20KG C. 250-300m Row15-20 Ball Slam 10KG

  • 051725

    Bench Press RPT60kg x1055Kg x1150kg x 15 3×5 Pull ups at 12.5kg, last set 10kg RPT Leg Press140 x10130 x11120 x12 5r: 500m Row 30s Max Deadball Throw Up (Burpee) 3,3,3,3,390s Rest

  • 051625

    35 min indoor bike – 128BPM

  • 051525

    30 min indoor bike – 123BPM

  • 051425

    40 min – Whole body machines workout. Not much mood but just doing what I can.

  • 051225

    4×4 Ski Erg 2:132:202:182:18

  • 051125

    AM – 30min Swimming PM – 30min Zone 2 Ski Erg 134BPM Full Body Bodybuilding – Chest, Shoulder, Back & Hamstring

  • 051025

    30 Min Swim 3:29/KM 98BPM Bench Press 6×5 @55KG6 BW Pull Ups between sets Leg Extension Machine coupe of sets Did some Echo Bike but stooped because of injuryDid some ski erg after

  • 050825

    30 Min Ski Erg @131BPM

  • 050525

    Shoulder + Arms Workout at Peng’sFinished with Ab Ripper X

  • 050425

    10min Warm Up Run Intervals 8R x 4mins 60s Rest btw roundsRound 1 4:33/kmRound 2 4:0/kmRound 3 4:37/kmRound 4 4:40/km Abandoned,Struggling to keep paceNext time Try for 4:35/KM Run cooldown.