111825

Posted on November 18, 2025 by dennisoh

4×4 Interval Run | 3min jog between runs
1. 4:08/km
2. 4:19/km
3. 4:29/km
4. 4:23/km

Very hard

Posted in Running | Leave a comment

111725

Posted on November 17, 2025 by dennisoh

30min Indoor Run Zone 2 | 4.38KM | 6:53/km | 131BPM

Posted in Cardio, Running | Leave a comment

111625

Posted on November 16, 2025 by dennisoh

40min Zone 2 Run | 6.46KM | 125BPM | 6:13/km

Posted in Cardio, Running | Leave a comment

111525

Posted on November 15, 2025 by dennisoh

4R of:
60s 10 cal row
60s 16 DB Snatch 12.5kg (8/8)
60s BW Walking lunges
60s 10 cal ski

RPE6

Posted in Aerobic Base, WOD | Leave a comment

111325

Posted on November 13, 2025 by dennisoh

3R of:

20 goblet squat 16kg
100m farm carry 24kg
500m ski
40 wall ball 6kg
10 bbj
1k run

56min:41s

Supposed to do 4R. But too kow

Posted in WOD | Leave a comment

111025

Posted on November 10, 2025 by dennisoh

Bench Press 3×3 @67KG
Pull Ups 3×3 @15KG
Romanian Deadlift 3×5 @75KG
Press 3×4 @43KG

3R:
6 Nordic Curl
6 Reverse Nordic
AMRAP Tibialis Curl @8.5KG About 13 Reps

Posted in Strength | Leave a comment

110725

Posted on November 10, 2025 by dennisoh

5R of:
60s 30% Wall Ball 13
60s 30% Burpee Broad Jump 13m
60s 30% SandBag Lunges 15m
60s 15 Cal Row
2min Rest

Posted in WOD | Leave a comment

110925

Posted on November 9, 2025 by dennisoh

Mizuno S/Ediken Run with Dee-Lyn, Jason, Prakash, Tyra

4 x 1.4km – 4:14/km, 4:13/km, 4:09/km, 4:19/km

2 hours 13 min 13 seconds. Total for 21 laps (30km)

26th out of 64 teams.

Posted in Cardio, Running | Leave a comment

110625

Posted on November 6, 2025 by dennisoh

5k Zone 2 Run – 30:33 | 6:06/km | 176 spm | 132 HR

Posted in Cardio, Running | Leave a comment

110425

Posted on November 4, 2025 by dennisoh

3 Rounds of:
6min Bike
6min Row
5min AMRAP:
21 KB Deadlift @24KG KBs
5 Wall Walks

Zone 2 Intensity

Posted in Cardio, WOD | Leave a comment