Bodies By Lawrence

BBL Community 8-Week Running Plan & Challenge 🏃‍♂️🔥

Ready to take minutes off your 10K — and do it with a team behind you?
Join our BBL 8-Week Run Plan & Community Challenge designed to build speed, strength, and endurance with the right mix of sessions… not just more miles.

What You’ll Be Doing Each Week

1. Interval Sessions (Speed Work)
2. Tempo / Threshold Runs
3. Long Runs (Slow & Steady)
4. Injury-Prevention Warm Ups
Foam rolling, dynamic stretching and activation work to stay healthy and consistent.

What the Plan Delivers:
✔ A faster 10K
✔ Stronger cardiovascular engine
✔ Better structure and weekly progression
✔ Extra motivation from being in a group challenge
✔ Accountability + fun competition

How the Challenge Works:
I’ll be creating a group chat for everyone on the plan so you can:
• Link up for runs
• Keep each other motivated
• Share progress & wins
• Push each other through the full 8 weeks

Testing Runs - Sentosa cove or Evans road.

📍 Start Test: January 10th — 7:00 AM (or do it solo anytime that week)
📍 Finish Test: March 7th — 7:00 AM

Everyone will submit their 10K times at the start and end.
I’ll calculate each person’s percentage improvement to keep it fair — and then crown:

🏆 Top Male Winner
🏆 Top Female Winner
🎁 Prizes included!

Total Cost & Add-On Options

• Run Plan Only — $500
• Run Plan + 8 Group Classes — $850
• Run Plan + 8 Personal Training Sessions — $1,750
• Run Plan + 8 PT Sessions + 8 Group Classes — $2,000

All sessions must be completed within the 8-week challenge.

HYROX WEEKEND — SINGAPORE EXPO 2025

Two races for me this weekend!
I signed my girlfriend up three weeks out just to show her what HYROX is all about — properly threw her in the deep end aiming for a sub-60. We crossed the line in 1:02, which is honestly incredible! She ran her heart out and I’m super proud of her.

Day 2, race number two, with he’s been on a 12-week training block with me chasing that sub-60… and WE DID IT 💪🏼.

It’s epic watching the BBL community grow every HYROX race. Everyone backing each other, everyone showing up, and the support is unreal.
Super proud of all my clients — huge achievements across the board, including three World Championship invites 🤘🏼💪🏼

BBL — WE ARE HIRING 🔥

We’re looking for a passionate Personal Trainer to join our growing team!

If you love coaching, want to level up your own skills, and enjoy being part of a fun, driven team — this is for you.

What You’ll Be Coaching
• 1:1 Personal Training
• 2:2 (Partner) Training
• Group Classes & bootcamps/ Hyrox classes

What We’re Looking For

✔ Certified Personal Trainer
✔ A clear coaching niche:
• Hyrox coaching
• Strength training
• Body transformation
• Pre/Post Natal training
✔ Energetic, positive, team-focused personality
✔ Someone who genuinely cares about client progress

Why Join BBL?
• Great team culture
• Support to grow your niche
• Opportunities to run your own classes & build your client base
• A community that values results, fun, and progression

If this sounds like you, send us a DM or email to apply.
Join the team. Level up. Make an impact. 💪🔥

STATION 4 BBJ - After this station mean it’s the home straight — my favourite part of the race. This is where races are won and lost. Control your pace, stay low, keep your rhythm, and breathe through every rep.

Eyes forward, locked in, be ready to dig deep and push the limits. 🔥🔥

HYROX WORLD RECORD 🔥🚀🤘🏼

Sharjah race mange to crack the SUB 60 finished the race with 100 Wallballs UNBROKEN with a time of 2:41 (6 seconds quicker than previous record)

Comment “I like balls” if you want my Wallball program!

BBL ENGINE BUILDER 💨
(Ski, Sled, Run focus)
This Hyrox Engine Builder Workout is designed to improve your aerobic capacity, muscular endurance, and race-specific efficiency, all of which are critical for performing at your best in Hyrox competitions.

If you want to be faster, stronger, and more efficient in Hyrox, this workout will elevate your engine and help you dominate the competition.

workout

2025 What’s next? What do you want to achieve? I’ve found my passion in Hyrox racing. Last year, I pushed my body and mental toughness to new levels and honestly felt unstoppable! After some time off, I’m ready to go again and become fitter than ever. Now, I want to lead a group of individuals ready to do the same. Whether you’re a total beginner or aiming for a “sub 60” in Hyrox, Ive got you!

I’m excited to invite you to the BBL Race Community! To join, you’ll need to be participating in weekly BBL sessions and signed up for a race. I’ll be creating a new WhatsApp group where I’ll share specific workouts for Hyrox and running. We’ll link up for group workouts, share stats, and keep each other accountable. This journey will level us up physically and mentally! Everything you learn will be based on the methods I use myself.

Let’s keep the BBL squad together and race as one! Here are my upcoming races for 2025:

• Hyrox: 12th April in Dubai (Sharjah)
• 2XU Half Marathon or 10K: 27th April in Singapore
• Hyrox: 24th May in Bangkok

Let’s push our limits and achieve greatness together! To get involved drop me a DM and I’ll add you to the WhatsApp chat. 💣💥🎯🔥💪🏼.

🚨End of year special🚨
3 PT sessions & 1 group class for $350
Personal Training - Peak gym 105 Cecil street. Any group class from the BBL schedule.

Buy yourself or someone an early Christmas gift 🎁💪🏼

HYROX PERTH

3rd over all in the Men’s pro 1:01:16 hyrox PB but not what I wanted. Had a slip up on the sled push! Still always learning and will come back stronger and i know I’ve got that sub 60.

Great to catch up with old friends and explore Perth - what a spot it is 👌🏼😎

Sweep the Sheds.

Never Be Too Big to Do the Small Things that Need to Be Done!

Sweep the Sheds captures the most important character trait of all…humility…or taking responsibility for your own actions and not having any sense of entitlement.

(Taken from Legacy: What the all blacks can teach us about business and life)