Blog Posts

  • 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 couple of sets Did some Echo Bike but stopped 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