Blog Posts

  • 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.

  • 050125

    Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110 Push Press 3-2-1-3-2-1 @57,61,65,61(2),65(2),67 3R of:20 Push Ups8 Reverse DB Lunges @12.5KG DBs/leg5 Chin Ups 3 by 100 Chipper100 Cal Ski100 Walking Lunges @25KG 100 Wall Ball @7KGTime: 23:20

  • 043025

    45min Easy Run | 6.47KM | 6:57/KM | 124BPM | 173SPM

  • 042925

    1KM Warm up run Front Squat 3-2-1-3-2-1 @55,60,65,60,65,70 Bench 3-2-1-3-2-1 @55,60,65,60,65,70 3R:5- L Sit Chin Ups10 BB Good Morning (20kg)15 TTB 3R:10 Power Clean @45KG30 Suitcase March @24KG (15R/15L)

  • 042825

    1.6KM Run Time Trial – 6:55 | 4:19 Pace | 148 BPM | 183SPM

  • 042725

    30s hard row/ 30s rest – for time – Try to complete 5000m in under 30 minutes– Completely stop rowing during rest 35 Rounds | 146 BPM

  • 042625

    Team WOD with JH and Dencyl Station 1:300m SkiErg Station 2:12 Sandbag Ground-to-Overhead (alt)18 Box Jump Overs (alt)24 KB Goblet Squats (alt)24 Cal Row (12cals , 12cals) Order:Partner A,B,C Station 1 – A,B,C,A,B,C Station 2 – B+C, A+C, A+B, B+C, … Continue reading →

  • 042525

    90 minute long run – Keep the pace at 70-80%– For the last 10 minutes go hard as you can run. This should be held at your interval pace if you can manage it. Ran 1:17:48 only. No nutrition so … Continue reading →

  • 042425

    50 Min Zone 2 Run7.55KM | 6:38/KM Pace | 131BPM | 178 SPM

  • 042325

    4R Warm Up:12 DB Press @7.5KG15 Inverted Row20 BW Glute Bridge Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105 Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67 20-30-40-50-40-30-20 Wall Balls45S Sprint between rounds at 4:30 Stopped after the run after 50 Wall Balls 17:41

  • 042225

    45min Indoor Bike Zone 2 – 118BPM

  • 042125

    56min Rucking with 6KG Backpack 12:03/km pace 82BPM

  • 042025

    3-2-1-3-2-1Superset Bench Press 61,66,70,65,70(1), 70(f)Weighted Pull up 10,15,20,13,17.5,20.5 4R:15 Dips15 Shrugs @30KG DB Tristan2 minutes work/ 1 minute restRepeat 4 times7 deadlift 80KG @12,8,4,1614 cal ski erg 1. Max burpees with the remaining time2. On your last rounds increase your … Continue reading →

  • 041925

    80min Zone 2 Run |12KM | 131BPM |177 SPM | 6:41/km Pace

  • 041825

    Front Squat 3×3 @67KG 4R5 L sit Pull Up (Tucked)6-8 1 Leg Back Extension Per Leg20 Back Extensions 4R50m Zercher march @60KG50m sled push @100KG50m single arm farmer carry (each side) @20KG

  • 041725

    Warm Up 10min Run 5x6mins Run @ 4:43, 4:46, 4:49/km90s rest Only did 3 rounds

  • 041625

    Chest and Back Hypertrophy Day

  • 041525

    100 min zone 2 | 14.76KM | 6:47/km | 129 BPM

  • 041325

    Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100 Push Press 3-2-1-3-2-1 @55-60-62-60-62-65 Partner WOD w Dee-Lyn6k Row (Total)Every 3 Mins buy in:-10 Burpee Over Bar + 3 Clean & Jerk @40KG Total time: 47:26

  • 041225

    Warm up1k Ski1k Row 3-2-1-3-2-1 ofBench Press 60,64,68,64,68,71Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f) 4 rounds for NFT12 single arm db shoulder press (each arm)12 db reverse flys 4 rounds for NFT12-15 ring dips12single arm trx rows (each arm) … Continue reading →

  • 041025

    75 Min Run Zone 2 |11.17KM | 178 SPM | 6:43/KM Pace

  • 040925

    Front Squat 3×3 @65KG 4R of:10 Hamstring Curl10 DB ATG Split Squat 12.5,10,107.5KG 4R of:15m sled push 170KG30m Zercher Walk 48KG15m sled pull 170KG2 minutes rest between each round

  • 040825

    10min warm up then:-5R6mins Intervals @4:55/KM90s Walk

  • 040625

    60M Run (-ve split every 10mins) 6:59/km6:24/km6:03/km5:44/km5:35/km5:11/km PM:Some sled Pulling and sled drag

  • 040525

    1k Run – Every 250m 15 Push Ups 3-2-1-3-2-1 ofBench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into itWeighted Pull Ups6,10,16,10,16,20.5 5R:90s of:14 cal bike + Max Thrusters @30kg @5,7,7,7,790s rest 4x15s Front Rach Hold @90,100,110,120KG PM:3.5km Run + 1.5km Walk

  • 040425

    Deadlift 6×3 @85kg (hamstring feels weird) 3 ROUNDS NFT 8 hip thrust @75KG5 box step up (3s negative down) – each leg @15kg DBs8 slow tempo calf raises @25KG 4 ROUNDS FOR NFT 12 db pec fly @12.5KG DBs8 DB … Continue reading →

  • 040325

    100 Cal Ski Warm Up 18 minute EMOM Minute 1 – 15 db push press @12.5KG DBsMinute 2 – 12 deadlift 50KG @50KG 5R:500m ski erg – 85-90% effort30s max effort burpee pull ups90s rest after each round 1.7K Walk … Continue reading →

  • 040225

    Indoor Bike 1 Hour 40 Mins 107 BPM

  • 040125

    1.6Km Warm Up Run then Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f) 4 rounds for NFT 20 DB RDL @17.5KG DBs18 weighted back extensions @10KG plate16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs STRONG MAN CORE 4 … Continue reading →

  • 033125

    Run 10min Warm Up then2x6min @ 4:33 & 4:41 Suppose to do up to 5 rounds

  • 033025

    30 Min Assault Bike – Recovery 117 BPM

  • 032925

    Upper Body (Chest, Back, Shoulder) Hypertrophy

  • 032825

    Run to gym Superset 3-2-1-3-2-1Deadlift – 80-85-90-85-90-95Push Press – 50-55-60-55-60-65(f)-65(f) Run 10mins1.6KM Time Trial (Not Max) 7:10 | 158 BPMWalk back home

  • 032725

    45min Zone 2Distance 6.84 kmPace 6:34 /km130 BPM

  • 032625

    Run to gym Super setFront Squat 3-2-1-3-2-1 @60,65,70,65,67.5, 72.5(f)Bench Press 3-2-1-3-2-1 @60,62.5,65,62.5,65,67.5 5R:30 Wall Balls (7KG)30 Cal RowTime: 24:37 Walk back to gym

  • 032425

    2 Hour Long Run @ Langkawi17.79KM | 6:45/KM Pace | 131 BPM |182SPM

  • 032125

    Upper Body Hotel Workout

  • 032025

    7k Recovery Run in Langkawi – 1h 2 mins | 8:55/KM Pace | 103BPM

  • 031825

    Deadlift 5-3-1-5-3-1 Push Press 3-2-1-3-2-1 Forgot to log! Forgot weight! Assault Bike 100 cals for time 12m EMOM60s 45s max cal bike60s max power cleans @45KG60s rest PMZone 2 Indoor Bike – 107 BPM

  • 031725

    75Min Run – Zone 210.95KM | 6:51/km | 178SPM |129BPM PM90min Indoor bike – 100BPM

  • 031625

    AM:90min Easy Run – 11.10KM, 174SPM, 125BPM PM:60m EMOM10cal ski10 cal row10m sled push Increase weight every 10min50,75,100,125,150KG

  • 031525

    Front Squat 5-3-1-5-3-1 @ 57-65-75-62-67-77(f) 4R (using 40kg sandbag)6 Ground to Shoulder12 Reverse Lunges (front loaded)24m Front Load Carry (did 3 rounds only) 100 Russian Twists (L1,R2,L3,R4)(20 push ups + 10 Pulls Ups every break) Broke once 1.6K Row cooldown