122425

Posted on December 24, 2025 by dennisoh

E4MOM 4R:
9 Front Squat @ 70% @42KG
10 Glute Bridge @20KG

4 x 10 Bulgarian Split Squat @12KG KBs

EMOM 4R of
60s 16 Push Ups
60s 12 Barbell Row @30KG
60s 10 Arnold Press @10KG
60s 8 Banded Pull Up

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122325

Posted on December 23, 2025 by dennisoh

35 Min Recovery Run | 4.6KM | 117BPM | 163spm | 7:54/km

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122225

Posted on December 22, 2025 by dennisoh

Accumulate 300 Cal on the Ski
Every 2 Mins do 8 KB swing @16kg + 10 Sandbag Lunges @10kg

43:29

Posted in Cardio, Ski Erg | Leave a comment

122125

Posted on December 21, 2025 by dennisoh

2R of:
500m Run
20m Sled Push @200KG
500m Run
40m BBJ
500m Run
20m Sled Pull @150KG
500m Run
50m Sandbag Lunges @30kg
500m Run
50 Wall Balls @9kg

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122025

Posted on December 20, 2025 by dennisoh

20 Min Zone 2 Run

Running Drills then:-

2R of
7 x 30s On : 30s Off @

4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/km
then
3:40, 3:54, 4:00, 3:58, 3:54, 3:58, 3:50/km

*5min Walk Between 1st and 2nd Round

5min Cooldown Run

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121925

Posted on December 19, 2025 by dennisoh

Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals

15-12-9 of:
Man Makers @ 15kg
Wall Walks

Scaled down to
15-9:
Man Makers @ 15kg
Wall Walks – just 45 degrees
18:50

Posted in Cardio, Rowing, WOD | Leave a comment

121725

Posted on December 17, 2025 by dennisoh

E4MOM
12 Front Squat @40KG
15 Glute Bridge

Bulgarian Split Squat 4×8 @12KG KBs

5R:
10 Bench Press @17.5KG DBs
10 1 Arm Row @20KG

Finisher
30 Strict Pull Up
Every break 5 DB Press @12.5KG

8:02

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121525

Posted on December 15, 2025 by dennisoh

65min Zone 2 Run
*Every 10mins, Accelerate for 30seconds

10.81KM | 139BPM | 172SPM | 6:01/km

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121425

Posted on December 14, 2025 by dennisoh

AM:
Easy 25min Bike @84BPM



PM:
Chipper

60 cal row
60 KB swing @ 24kg
60m sled push @165kg
60m farmers carry @32kg
60 wall balls @9kg
60m farmers carry @32kg
60m sled pull @165kg
60 kb swing @24kg
60 cal row

42:13

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121125

Posted on December 11, 2025 by dennisoh

Running Day

20min zone 2
Run Drills

6R of:
Run 30s on: 30s Off (v02max)
3:12, 3:22, 3:25, 3:25, 3:43,3:19/km

5 Min Walk

6R of:
Run 30s on: 30s Off (v02max)
3:10, 3:29, 3:30,3:40,3:39, 3:36/km

5min easy run

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