Dennis WODS 2.0

040225

Posted on April 2, 2025 by dennisoh

Indoor Bike 1 Hour 40 Mins
107 BPM

Posted in Indoor Bike | Leave a comment

Posted on April 1, 2025 by dennisoh

1.6Km Warm Up Run then

Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f)

4 rounds for NFT

20 DB RDL @17.5KG DBs
18 weighted back extensions @10KG plate
16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs

STRONG MAN CORE

4 rounds
10 ground to shoulder with med ball 25KG
6 pull ups
60s plank

PM: Run PKJ to Family Home – Zone 2
44mins | 5.46KM | 127BPM

Posted in Strength | Leave a comment

Run 10min Warm Up
then
2x6min @ 4:33 & 4:41

Suppose to do up to 5 rounds

Posted in Cardio, Running, v02max | Leave a comment

30 Min Assault Bike – Recovery 117 BPM

Posted in Cardio, Indoor Bike | Leave a comment

Upper Body (Chest, Back, Shoulder) Hypertrophy

Posted in Bodybuilding | Leave a comment

Run to gym

Superset 3-2-1-3-2-1
Deadlift – 80-85-90-85-90-95
Push Press – 50-55-60-55-60-65(f)-65(f)

Run 10mins
1.6KM Time Trial (Not Max) 7:10 | 158 BPM
Walk back home

Posted in Cardio, Running, Strength | Leave a comment

45min Zone 2
Distance 6.84 km
Pace 6:34 /km
130 BPM

Posted in Cardio, Running | Leave a comment

Run to gym

Super set
Front Squat 3-2-1-3-2-1 @60,65,70,65,67.5, 72.5(f)
Bench Press 3-2-1-3-2-1 @60,62.5,65,62.5,65,67.5

5R:
30 Wall Balls (7KG)
30 Cal Row
Time: 24:37

Walk back to gym

Posted in Uncategorized | Leave a comment

2 Hour Long Run @ Langkawi
17.79KM | 6:45/KM Pace | 131 BPM |182SPM

Posted in Cardio, Running | Leave a comment

Upper Body Hotel Workout

Posted in Bodybuilding | Leave a comment