Blog Posts

  • 041326

    2km easy run 10R x 3min , 36s rest : 5:20-5:05/km 3min easy run

  • 041226

    Back Squat heavy single 70kg 3×3 Back Squat 60kg5 wall balls in between

  • 041126

    IJM 10KM Run – 56:16 | 151BPM | 5:37 pace | 172 spm A little slower than expected

  • 040926

    Threshold Run test10x3min : 36s restdid at 5/km Pace Did 7 rounds. Heart rate a little too high. Change to slower run next week

  • 040826

    Bench Press 5×5 @50KGPull Ups 5 Reps Superset Press 5×5 @ 35KG

  • 040726

    5K easy run | 32:47 | 6:33 | 172spm | 130BPM

  • 040526

    HYROX doubles mens with Peng. 1:22:49 | 154BPM

  • 040426

    Hyrox Singles – 1:33:37 – 156BPM First singles hyrox. Felt good till Wall Balls.

  • 040326

    Hyrox SG Mens Relay with Peng, CY and Dennis Yin Did the ski and BBJ stations (time includes run, rox in, station and rox out till tag partner) Ski – 8:56 – 166BPMBBJ – 9:37 – 162BPM

  • 033026

    40min RunSpeed up every 5th minute (for 30seconds) 5:52/km | 137BPM | 173spm

  • 032926

    30min Bike @ 135BPM

  • 032826

    35min Indoor Bikethen 6 rounds of:5min Row5min Ski 130BPM

  • 032726

    Sled Push work up to 150kg 20m 16m EMOM of12 cal Ski15 Wall ball20m Sandbag lunges60s rest

  • 032626

    45min elliptical zone 1-2 3min skipping rope

  • 032526

    Training Peng & Marco at backyard 5R12.5m sled pull @100,105,110,115,120500m run1-2m rest 8R x 500m Ski – avg 2:32/500m

  • 032426

    60min zone 2 run | 9.15KM | 6:36/km | 157watts | 174spm | 139BPM

  • 032326

    5R:20 Wall Ball15 BBJ -1.5m minumum10 Thrusters 10kg DBs1000m run Did 3 rounds only. KOed

  • 032226

    Low-Med intensity. Just getting body back into training5min Ski5min Row5min Ski5min Row10min Bike145BPM Average 5R:4 Bench Press @60KG5 Pull Up 5R:8 Arnold Press @12.5KG DBs10m Sled Pull (Seated. Arms only)

  • 031426

    Run by the cabin at Plymouth (Rusty sheds) 5KM – 36:35 | 7:19/km | 151BPM | 163SPM | 158m Elevation Gain Did some interval runs in between.

  • 031026

    10KM Run around Solothurn with Dee-Lyn and Daniel 52:59 PR5:17/km | 178BPM | 148BPM

  • 030926

    Running around Solothurn 60min Run | 131BPM | 6:46/km | 8.95km |

  • 030526

    78Min Run around Solothurn | 142BPM | 6:17/km | 12.4KM

  • 022626

    60min Indoor Bike between client – 15mins, 15mins, 30mins

  • 022526

    Incline Bench Press 3×5 @ 50KGPull Ups 3×7 BWDB Press 3×8 @ 15KG DBsDB Bent Over Row @27.5KG

  • 021526

    Pace Kim Zhuan 5k24:47 | 4:57/km | 146BPM | 187 BPM PM:7k Zone 2 Run | 120BPM | 6:08/km | 181SPM

  • 022426

    Indoor Bike 70mins | 127 BPM

  • 022326

    Bottoms Up Back Squat 3×3 @60KG1×5 @65kgRomanian Deadlift 3×5 @70kgBulgarian Split Squat Deficit 3×10 @12.5kg DBsNordic curl 3×6Tibialis Raises 3x 10KG

  • 022126

    30min Indoor Bike | 112 BPM

  • 022026

    Indoor Bike 30mins |115BPM

  • 021926

    AM5k Time Trial | 23:18 | 154BPM | 4:40/km | 183SPM | 221 watts PM60min Indoor Bike | 121 BPM

  • 021826

    Strength Work (Cant remember omg!!!!) I think Bench Press, Pull Ups, Rowing

  • 021726

    AM5k Zone 2 Run | 133BPM | 5:29/km PMWorkout with Ronel at Anytime Fitness SS2 2 sets of Pull UpsIncline Bench PressT Bar RowTricep ExtensionBicep Preacher Curl

  • 021626

    Back Squat 3×3 @80KGCyclist Squat 3×10 @30kg DBNordic Curl 3×6Tibialis Cur 3×8.5kg PM:45min Indoor Bike | 102 BPM

  • 021426

    Indoor Bike 60mins | 107BPM

  • 021326

    End Cycle Workout Day EMOM 61 High Box Jump E3M 12mins3 Broad Jump6 alt lateral Bounding Jumps10 Explosive Push Ups For Time:50cal Row75 wall ball50KB Swing20m Sled Push 100kg?60 Wall Ball20m Sled Pull 45 Wall Ball100m Farmer Carry 24kg kbs30 Burpee Broad Jump30 Wall Ball50 Cal Row Time: 33:30

  • 021026

    30 Min Easy Biking | 118BPM

  • 021226

    Back Squat 3×3 @70kgBench Press 3×3 @60kgWeighted Pull Up 3×3 @10KGMachine Press 5×5 @20kg/sideBent over DB Row 3×[email protected] Curl 3×6Tibialis Curl 3x 8.5kg @20,18,12

  • 021126

    WOD at Morph KLGCC 8min x 5 zones Zone 1250m Ski15 Ball Slam @10kg Zone 2250m Row15 KBs Deadlift @24kg Zone 3600m Bike50m Sled Push Zone 410m x 10 Shuttle Run25 Wall Ball15 Lunges @20kg Zone 5250m Run15 Burpee Box Overs 150BPM Average PM:6KM Easy Run | 6:46/kmg | 120BPM

  • 020926

    15min Zone 2 RunWarm Up Drills10R of 40s On: 40s Off | (avg 4-4:35/km pace)5min Walk10R of 40s On: 40s Off | (avg 3:52-4:17/km pace)

  • 020826

    AM – Run Club 5k Pacing Pace 8 Group PM – 10KM Easy Run58:07 | 177SPM | 137BPM | 5:48/km

  • 020626

    E6MOM 4R:60s Bear Crawl60s Sled Push 100kg60s Sled Pull 100kg then:-10 Tempo Goblet Squat 16kg8 DB Bent over Row 17.5kg8 KB Forward Lunge 17.5kg Accumulate 110cals on airbikeTop of every 2mins4 Burpee Broad Jump8 Wall Ball 6kg

  • 020526

    70Min Zone 2 Run | 11.54KM | 6:04/km | 132BPM | 184SPM

  • 020426

    5R Of:3 Front Squat 85% (52kg)12 Cyclist Squat 30KG 3R:Max Pull Ups 8,7,6Max Banded Pull Up (Red band) 8,7,5 3R20 20KG Bench PressMax Push Ups 12,10,10

  • 020226

    EMOM6M1 High Box Jump E3M 12Min3 Broad Jump (Reset every rep)8 Pylo Push Ups For Time (24Min Cap)1000m Row100 Wall Ball 6kg80 DB Snatch 12.5kg60 Box Jump Overs40 Strict Pull Ups (with Band)20 Burpees *Ended on 12 Strict Pull Ups Straight into AMRAP 1210 Cal Row10 Barbell Push Press 40kg10 Ring Row10 American KB Swing…

  • 020126

    Run Club Week 5/6 Paced by Eevan 4R 7min On: 3min Off: 4:33 Pace |147-152avg HR | 226 watt avg | 186SPM

  • 013126

    5R of:15m Sled Push 150kg15m Sled Pull 100Kg8 Goblet Squat 16kg10 Push Ups Every 5 Min 5 Rounds:3:30 Bike RPE310 Dumbbell Deadlift 2×12.5kg10 Dumbbell Push Press 2×12.5kg10 Inverted Row

  • 013026

    21-15-9 of:Deadlift @60kgAirBike Cals 5:28 AMRAP 8 of:10 Burpee Pull Ups15 Box Jump Overs20 Sandbag Lunges 25kg 3R+ 10 +1

  • 012926

    30min Run | 4.94km | 6:04/km | 183spm | 131bpm

  • 012826

    5R of:3 Front Squat @50KG10 Cyclist Squat @30kg 21-15-9 of:Inverted Row (Legs on Bench)17.5KG Bench press 21-15-9 of:Pendley Row 35KGHand Release Push Ups

  • 012626

    EMOM6M – 1 high box jump Worked up to 30inch + 25Kg plate+ 10kg plate x 2 + 5kg plate E3MOM 4R:3 Broad Jump8 Explosive Push Ups 40Min AMRAP of:40c Ski20 KB Sumo DL High Pull @24KG15 Wall Ball 9kg10 Burpee Broad Jump – 2m Jumps20 Sandbag Lunges – 25KG SB10 Hand Release Push Ups…