Blog Posts

  • 112625

    30 Min Zone 2 Run 4.95KM | 6:04/km | 174SPM | 135BPM

  • 112525

    4R: 20m Sled Push (100kg) + Goblet Squat 12kg3R: 20m Sled Pull (75kg) + 20m Bear Crawl 5R:8 Jump Squats 20kg6 Push press 12.5KG DBs15cal AirBike3min Rest

  • 112225

    6R of:250m ski250m row15m Sled Pull @ 100kg500m Run1 Min Rest 1:04:46 | 144BPM

  • 112125

    Bench Press 3×3 – 60KG DeloadPull Ups 3×8 BWRomanian DL 3×8 – 50kgPress 3×6 – 35kgNordic Curl 3×6Reserve Nordic 3×6Tibialis Curl 3x Max @8.5KG

  • 111825

    4×4 Interval Run | 3min jog between runs1. 4:08/km2. 4:19/km3. 4:29/km4. 4:23/km Very hard

  • 111725

    30min Indoor Run Zone 2 | 4.38KM | 6:53/km | 131BPM

  • 111625

    40min Zone 2 Run | 6.46KM | 125BPM | 6:13/km

  • 111525

    4R of:60s 10 cal row60s 16 DB Snatch 12.5kg (8/8)60s BW Walking lunges60s 10 cal ski RPE6

  • 111325

    3R of: 20 goblet squat 16kg100m farm carry 24kg500m ski40 wall ball 6kg10 bbj1k run 56min:41s Supposed to do 4R. But too kow

  • 111025

    Bench Press 3×3 @67KGPull Ups 3×3 @15KGRomanian Deadlift 3×5 @75KGPress 3×4 @43KG 3R:6 Nordic Curl 6 Reverse NordicAMRAP Tibialis Curl @8.5KG About 13 Reps

  • 110725

    5R of:60s 30% Wall Ball 1360s 30% Burpee Broad Jump 13m60s 30% SandBag Lunges 15m60s 15 Cal Row2min Rest

  • 110925

    Mizuno S/Ediken Run with Dee-Lyn, Jason, Prakash, Tyra 4 x 1.4km – 4:14/km, 4:13/km, 4:09/km, 4:19/km 2 hours 13 min 13 seconds. Total for 21 laps (30km) 26th out of 64 teams.

  • 110625

    5k Zone 2 Run – 30:33 | 6:06/km | 176 spm | 132 HR

  • 110425

    3 Rounds of:6min Bike6min Row5min AMRAP:21 KB Deadlift @24KG KBs5 Wall Walks Zone 2 Intensity

  • 110225

    Doubles Hyrox Sim with Dee-Lyn at Savage South Quay – 1:31:10 | 148 BPM

  • 103125

    3 Rounds of:6 min Ski6 min Row5mins AMRAP:5 Pull Up (Kip)10 Push Ups15 Squats RPE3

  • 102925

    4 Rounds of 3 Mins of3 Back Squat @ 60kg5 30″ Box Jumps 4 Rounds of 3 Mins of3 Bench Press @ 52.5kg5 6kg Med Ball Chest Pass 14 Rounds of:30s – RPE 9 Rowing30s – RPE 2 Rowing 1:58.3/500m … Continue reading →

  • 102725

    60min Run – 8.24KG | 7:18/km | 174spm |123BPM

  • 102625

    5R of 5min Amrap10 Deadlift @70KG8 Burpee Broad Jump6 Manmakers @15kg DBs4 Strict Pull up *3min rest between rounds

  • 102525

    Running Drills then3x6mins Tempo run5:01/km5:26/km5:33/km

  • 102325

    Bench 3×3 @ 66Romanian DL 3×5 73KGPress 3×3 42KGNordic curl 3×6Reverse Nordic 3×6Tibialis Curl 3x 16 @ 8.5KG

  • 102225

    5 Mins of Row then: 5R of:60s Wall Ball – 30% of test | 1360s Burpee Ball Jump – 30% of test | 13m60s Wall Ball – 45% of test | 1960s Burpee Ball Jump – 50% of test | … Continue reading →

  • 102125

    3R of:4 Inchworm PushUps10 Kang Squats 20kg10 Forward Lunges 20kg Back Squat1×20 44kg3×6 52kg1×4 60kg 4R:20 Tri Extension 25kg14 9kg Wall ball90s rest 3R:12 Barbell bent over row @35kg6 strict pull up

  • 102025

    3R of: 5min Row5min Ski5min Bike Easy pace

  • 101825

    Every 7 Min for 56Mins Alt. btw A & B A. 30 Cal Row15 Burpee15 Wall Ball B. 30 Cal Ski10 Burpee Broad Jump20m Walking Lunges 20kg *Go hard then rest

  • 101725

    5 Mins of Row then: 5R of:60s Wall Ball – 30% of test | 1360s Burpee Ball Jump – 30% of test | 13m60s Wall Ball – 45% of test | 1960s Burpee Ball Jump – 50% of test | … Continue reading →

  • 101625

    20 Back Squat 40kg Back Squat 3×8 @48KG 3R:8 Pull Ups10m Sled Pull @75KG 100 Pull Aparts @Yellow Band folded into 2

  • 101525

    30min Zone 2 Run | 4.54KM | 6:37/km | 128BPM | 171 SPM

  • 101425

    A. Warm up 9min EMOM10 Burpees8 Box Step Ups6 Jumping Lunges B. Prep 2R of:5 Wall Ball10 Sand Bag Lunges10 KB Deadlift @24KG5 Burpee Broad Jump C. Engine Check2 Min Burpee Broad Jump – 41m3min Rest2 Min Sandbag Lunges – … Continue reading →

  • 101325

    Bench Press 3×3 @65KGPull Ups 3×3 @16KG. Last set 2Romanian DL 3×3 87. Last set 2Press 3×3 @ 40KG (deload) 3R:6 Nordic Curl (bent from hips)6 Reverse Nordic Max Tibialis Curl 8.5KG – 16 reps

  • 101225

    Argus Athletics Fitness Challenge. Doubles with Jason 400m run (together)50 Burpee toss overs100 Squats. Holding 10KG plate1000m Row. Partner holding 10KG plate overhead100 Ring Rows. Partner holding elbow plank50 Deadlifts @40KG400m Run (together) *All shared except Run which is done … Continue reading →

  • 101025

    60 Min Zone 2 Day5min Ski5min Row5min Assault Bike15min Ski15min Row15min Assault Bike 137BPM

  • 100825

    2R8cal Row8 BW Reverse Lunges6 Inchworm Push Up6 Burpee Broad Jump 20m Sled Push 50kg20m Sled Push 100kg4x10m Fast Shuttle Run (accelerate) Strength:3R15m Sled Push @150KG12 DB Thruster @12.5KG3min Rest Partner WOD with Dee-Lyn1k Run1k Ski50m Sled Push 125KG40m Burpee … Continue reading →

  • 100525

    KLSCM – 42KM Marathon – 5:56.19 – 8:23/km | 125BPM

  • 100225

    Shake out run + walk – 29mins

  • 100125

    upper body. Forgot to key in

  • 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 →

  • 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

  • 092425

    45min Zone 2 Run | 132BPM | 6:30/km | 6.93KM | 173SPM

  • 092225

    50 min run (negative split every 5mins)181 spm | 8.97KM | 5:35/km | 181spm | 144BPM

  • 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

  • 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

  • 091925

    85min Run | 12.92KM | 6:35/km | 124BPM | 183SPM

  • 091725

    Bench press 3×3 @ 63kg Superset 3 pull ups @ 13kg Press 3×3 @ 43kg Few sets of shouldering lateral raises @ 5kg

  • 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 →

  • 091325

    Puma Half Marathon 2:26:24 21.25km | 175spm | 6:53/km | 139bpm

  • 091125

    Row 30s: Rest 30s for 5k 35 mins. Average 1:57.6/500m

  • 091025

    10min Warm up run1.6km Run – 6:46 | 4:14/km | 159BPM | 180SPM10min Cooldown run

  • 090925

    Warm Up:3R:20m Row10 Glute Bridge/leg20 Push Ups 3×1 Deadlift @110KG3×1 Bench Press 70KG 3R:Max Dips 23, 18, 15Max Chin Ups 10, 9, 6 100 Wall Ball @6kg50m Burpee Broad Jump100 double UndersTotal: 14min 12s

  • 090825

    30Min Treadmill Run – 3.83KM | 7:51/km | 177SOM | 123BPM