This is Dee Journey

E6MOM 3R: 850m3 min walkE5MOM 3R: 700mHR: 138bpm

5 mins to complete run – 720mE2MOM 5R:10m sled pull @ 75kg10 burpees5 mins run – 720mE2MOM 5R:Row 160m60m farmers carry @ 24kg – 4th round (40m), 5th round (30m)5 mins run – 720mE2MOM 5R:15m Sandbag lunge @ 20kg15 wall balls @ 6kg5 mins run – 720m

5 mins to complete run – 720mE2MOM 5R:10m sled pull @ 75kg10 burpees5 mins run – 720mE2MOM 5R:Row 160m60m farmers carry @ 24kg – 4th round (40m), 5th round (30m)5 mins run – 720mE2MOM 5R:15m Sandbag lunge @ 20kg15 wall balls @ 6kg5 mins run – 720m

Zone 2 Run. 40 mins. 6km. 6:46 min/km. 129bpm

Row16 x 20s on: 40s off6-7 calories maintained 21 – 15 – 9Row caloriesBurpee over Rower machine12kg kettle bell swingsTime: 8:32

E4MOM77% of 1 RM front squat @ 40kg10 Single leg hip thrust (left and right) 4 x 10 forward lunge @ 15kg per hand120 sec rest in between EMOM 16 mins10 DB bench press @ 10kg each hand6 banded negative pull ups10 knee push up10m seated sled pull @ 75kg

60 mins Zone 2 treadmill run*alternate 5 mins run at 8km/hr followed by 2.5 mins walk at 5km/hr 3R of:10 knee push ups30 air squats

1st workout4R of:1.5 mins run at 6 min/km5.5 mins run at 8 min/km3 mins walk 04012026 Dennis Savage South Quay2nd workout45 calories row50 box jump overs40 goblet squats @ 12kg30 push press @ 7.5kg each hand150m sandbag lunge @ 20kg30 push press @ 7.5kg each hand40 goblet squats @ 12kg50 box jump overs45 calories rowTime:… Continue reading 04012026 Dennis KJ Stadium

Cap at 60 mins: finished 5 runs and 3 stationsRun580m > 480m > 340m > 480m > 580m20 wallballs @ 6kg16 calories ski100m farmers carry @ 24kg x3, 20kg x1, 16kg x120m sandbag lunge @ 20kg16 calories row

Zone 2 run. 31:28 minutes. 6:16min/km. 5:03km

Row15 x 20s on: 40s off6-7 calories maintained E3MOM: 4R8 burpee over row12 Wall balls @ 6kg12 calories row

warm up then:- E4MOM 4Rounds9 Dumbell Goblet squat @ 20kg10 Single leg Glutebridge Reverse Lunges 4×10 @2x 16kg DB at your side (5RIR) 10 lunge/leg EMOM 15mA. 12 knee push upsB. 10-12 single arm bent over row @ 17.5kgC. 8-10 single arm DB Press @ 10kg 5RIR (Choose weight that has 5Reps in reserve for… Continue reading 30122025 Dennis Family Home

Zone 2 Run. 1 hour. 8.90km. 6:47min/km. 134bpm

Time: 1:09:362R of:500m run25m sled push @ 150kg500m run50m sandbag lunge @ 20kg500m run25m sled pull @ 100kg500m run40m BBJ500m run50 Wall Balls @6kg

In Pairs of 2 (Dee-Lyn and Jo Li): 2×18 mins

Zone 2 Run. 30 mins. 4.82km. 6.18min/km. 138bpm

1st workout3R: (36 mins cap)340m run15m BBJ300m row30m sandbag lunge @ 20kg300m ski10 knee push upTime: 32:59 2nd workoutEvery 4 mins for 4R12 reps 66% 1 RM Front squat – 35kg15 glute bridges Bulgarian split squat 4×12 reps each leg @ 7.5kg Super set (push and pull)5R for quality:12 DB bench press @ 10kg12 1… Continue reading 24122025 Savage Taman Sea

2nd workoutAccumulate 250 Cal on the SkiEvery 2 Mins do 8 KB swing @12kg + 10 Sandbag Lunges @10kgCan’t recall my time 3rd workoutHyrox strength WOD 1E4MOM 4R:8 BB DL @ 60% – 48kg + 60s max row distance @ 10 stroke max WOD 24R 2 min on: 2 min rest

35 mins zone 2 run. 4.48km. 113bpm. 7.49km

1st workout30/30 intervalsRun 2 sets of:6 x 30s on / 30s off5 min easy walk in between

Group class with Jo Li gangDetails in pic in whatsapp

Zone 2 run. 65 minutes. 30s acceleration every 10 minutes. 10.54km. 6.10min/km pace. 146bpm

Superset 13×8 DB press @ 10kg3×8 hammer curls @ 7.5kg Superset 23×8 stand up DB row @ 17.5kg3×8 DB bench press @ 12.5kg each hand Superset 33×10 standing lateral raises @5kg3×10 triceps kick backs @ 7.5kg Superset 43×10 shoulder shrug @22.5kg3×10 reverse fly @ 5kg Superset 53×10 Lat pull down @ 39kg3×8 DB overhead tricep… Continue reading 17122025 St Giles Wembley Penang Hotel

Hyrox Chipper60 cals row60 kettle bell swings @16kg60m sled push @ 100kg60m farmers carry @ 16kg60m sled pull @ 100kg60m farmers carry @ 24kg60 kettle bell swings @ 16kg60 cals rowTime: 28:10

Warm up2 mins easy bike30s accelerate2 mins easy bike15s accelerate2 mins easy bike10s sprint 12 x 20s sprint, 40s easy bikeSprint RPE 8-9 Rest 10 mins 21 – 15 – 9Burpee jump over rowerWall balls @9kg 3R AMRAP of:DeadhangReverse Curls 100 face pulls