070325

Posted on July 3, 2025 by dennisoh

3 rounds NFT

8 hip thruster @100KG
8 staggered leg trap bar deadlift/leg @60kg
8 slow tempo calf raises @40kg

5R of:
30 Cal Ski
30 Wall Balls
60s rest
Time: 26:06

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070225

Posted on July 2, 2025 by dennisoh

2 Hour Zone 1-2 Run | 7:21/KM | 129 BPM | 16.31KM | 178 BPM

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070125

Posted on July 1, 2025 by dennisoh

3×5 Bench Press @60KG
3×5 Press @40KG

Zercher Reverse Lunges 12-10-8-6-4 @37,42,47,52,60

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062925

Posted on June 29, 2025 by dennisoh

85min Zone 1-2 Assault Bike

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062825

Posted on June 28, 2025 by dennisoh

3 Rounds
Max effort weighted dips @10R @15KG Weighted
Max effort weighted chin ups @2R @15KG Weighted

3 rounds
15 Push Ups
15 DB lateral raises @5KG
15 Reverse Bb Row

4x 20M Sled Pull @70,90,110,125KG
80M Sled Pull (Using Arms only) @60kg

WOD:
27 Burpee Over Box 24″
800m Run
21 Burpee Over Box 24″
100m Walking Lunges @20KG
800m Run
75m Walking Lunges @20KG
800m Run
50m Walking Lunges @20KG

Time: 35:44

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062725

Posted on June 27, 2025 by dennisoh

AM
75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM

PM
10K Row – Slowly Increasing HR to 142BPM last 2KM

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

062625

Posted on June 26, 2025 by dennisoh

1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,68(missed push press)

4 rounds for NFT:
10 DB RDL @22KG DBs
10 split db split squats (5 each side) @16KG DBs
20 back extensions @20KG BB

5R of:
5 Power Cleans @40KG
5 Front Squats @40KG

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062525

Posted on June 25, 2025 by dennisoh

8x4min Tempo Run
1Min Rest Btw Runs
4:39, 4:40, 4:42, 4:47/KM

Only did 4 rounds. Need to run slower.

Posted in Cardio, Running | Leave a comment

062325

Posted on June 23, 2025 by dennisoh

Run – 70min Negative Splits every 10mins

Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM

6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KM

Reached threshold pace at 5:30~ too early!

Posted in Cardio, Running | Leave a comment

062225

Posted on June 22, 2025 by dennisoh

EMOM for 20mins (45s ON, 15s OFF)
A Med Ball Pass + Burpee
B ski
C farmers carry
D bike
E squat thrusts

3 Min Break

EMOM for 20mins (45s ON, 15s OFF)
A Mule
B row
C shuttle runs
D russian twist
E squat thrusts

60s rest

Death By Devil Press (E30s for 8mins) – Worked up to 5, then 2 all the way for 8 mins

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