Dennis WODS 2.0

042126

6x5min Threshold Run (1min rest)

Done on treadmill – 12.3 to 13.5/kmph

Posted in Cardio, Running | Leave a comment

Squat 3×3 @72kg
Press 3×10 @14kg

Bench Press 3×5 @58kg
Pull Ups 3×6

1 Leg RDL 3×10/10 @24kg KB
zercher squats 3×5/5 @45kg

Bulgarian split squat 3×10/10 @14kg dbs
Barbell Row 3×10 @40kg

Posted in Strength | Leave a comment

30 Min easy run

Posted in Cardio, Running | Leave a comment

60min indoor bike at 122 avg HR

Posted in Cardio, Indoor Bike | Leave a comment

60mins of
3min of repeating:
Ski, Row, Bike

at Zone 1 & 2

Posted in Cardio | Leave a comment

2KM Warm up

8 x 4min Runs on Treadmill at Subthreshold/Threshold

10min walk

Posted in Cardio, Running | Leave a comment

45min Run |6.6KM | 6:50/km | 174spm | 118BPM

then in gym

3Min Ski
3Min Run
3Min Assault Bike
3Min Run
3Min Row
3Min Run

Posted in Aerobic Base, Cardio, Running | Leave a comment

Zercher Reverse Lunges 3×5 @40kg
DB Rows 3×8 @24kg DBs

Bench Press 3×5 @55kg
Superset 5 Pull Ups

Romanian Deadlift 3×5 @60kg
Press 3×8 @14kg DBs

Posted in Strength | Leave a comment

2km easy run

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

3min easy run

Posted in Running | Leave a comment

Back Squat heavy single 70kg

3×3 Back Squat 60kg
5 wall balls in between

Posted in Strength | Leave a comment