Argus Athletics Fitness Challenge. Doubles with Jason
400m run (together)
50 Burpee toss overs
100 Squats. Holding 10KG plate
1000m Row. Partner holding 10KG plate overhead
100 Ring Rows. Partner holding elbow plank
50 Deadlifts @40KG
400m Run (together)
*All shared except Run which is done together
17:07
First Place
2R
8cal Row
8 BW Reverse Lunges
6 Inchworm Push Up
6 Burpee Broad Jump
20m Sled Push 50kg
20m Sled Push 100kg
4x10m Fast Shuttle Run (accelerate)
Strength:
3R
15m Sled Push @150KG
12 DB Thruster @12.5KG
3min Rest
Partner WOD with Dee-Lyn
1k Run
1k Ski
50m Sled Push 125KG
40m Burpee Broad Jump (just me)
1k Row
200m Farmers Carry 24KG KB
100m Sandbag lunges 20KG
100 Wallball
38:56 for the partner WOD
Not recovered from marathon yet. Could do alot faster.
Team workout
7 Rounds of:
a. Ski for meters
b. 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 per movement
Round 2 – 70s per movement
Round 3 – 80s per movement
Round 4 – 90s per movement
Round 5 – 80s per movement
Round 6 – 70s per movement
Round 7 – 60s per movement
BuiltWithDennis TeamWorkout
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 / 8 lbs
60s Rest
4mins of 10m Farmers Carry @ 16kg
AM:
90m Run (Stopped after 51mins)
6.92KM | 7:29/km | 117BPM | 170SPM
PM:
Group of 5 person (Michael, Calista, Orange, Dennis, Chin Mun)
A. 250m Ski
B. 250m Row
C. 10× Medball Situps @ 3/4kg
D. 15× KTB swing @ 24kg
E. 10× Medball Situps @ 3/4kg
F. 10× Squat Throw @ 3/4kg
G. 15× PushPress @ 10kg
H. 10× Squat Throw @ 4kg
Capped at 50mins
AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM
PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser
12k Ski (60min time cap)
A. 250m ski
B. 8 Russian Swings @24kg
C. 8 Push Press @10KG DBs
B+C = 8 Partner Sit Up Passes
1:00:26 vs 1:00:18
Difference of 8 seconds between 2 teams
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 20Reps
C. 2min – Row (20-30 cals)
D. 2min – Sled Push (increase weight every 10mins) 100,125,125,150,150,175KG
Once finish
Run 500m, 50 squats + 50 lunges (L+R =1) & run 500m.
20m EMOM of:
60s 8 Goblet reverse lunges @25KG
60s 25 Suitcase March @25KG
5R of:
2min On: 2min Off
25 Cals on the Machines (Bike, Row, Row, Ski Ski)
Remainder Time Shoulder To Overhead @30KG Barbell
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 + 5m lunges (2R+)
60s Ski (5-15 cals)
Team Workout (A,B,C,A,B,C)
6Rounds 6mins per station, 30s Off
A. 20m Walking Lunges
20m Farmers Carry
B. 250-300m Ski
15-20 Goblet Squat 20KG
C. 250-300m Row
15-20 Ball Slam 10KG