Dennis WODS 2.0

082025

Posted on August 20, 2025 by dennisoh

50 min Run, -ve split every 10mins
6:50, 6:25, 5:56, 5:36, 5:02/km

138BPM | 5:54/km | 180SPM | 8.47KM

Posted in Cardio, Running | Leave a comment

AM:
Zercher Squat – Find heavy 3 rep – 65KG
Zercher Squat 3×3 @60KG

Romanian Deadlift 3×4 @80KG

3r of:
20 Banded good morning
10 DB Push Press @20KG DBs

PM:
30min Treadmill Run | 8:12/km | 117BPM | 3.69KM

Posted in Cardio, Running, Strength | Leave a comment

081825

Posted on August 18, 2025 by dennisoh

Indoor Bike 60mins |114BPM avg

Posted in Aerobic Base, Cardio, Indoor Bike | Leave a comment

081625

Posted on August 16, 2025 by dennisoh

Bench Press 3×8 @45KG
Chin Up Grip Lat Pull Down 3×12 @110lbs
Seated Press Machine 3×12 @5KG/side
Seal Row 3×8 @45KG
Shoulder Strength + Mobility using Clubbell

Posted in Bodybuilding | Leave a comment

081325

Posted on August 13, 2025 by dennisoh

2min Max Pull Ups – 25

100m Walking Lunges @20KG – 4:03

5min Burpee Plate Hop – 73

Posted in Benchmark | Tagged benchmark | Leave a comment

081125

Posted on August 11, 2025 by dennisoh

30min Run | 4KM | 7:34/KM | 116BPM | 170SPM

Posted in Cardio, Running | Leave a comment

081025

Posted on August 10, 2025 by dennisoh

AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM

PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser

12k Ski (60min time cap)

A. 250m ski
B. 8 Russian Swings @24kg
C. 8 Push Press @10KG DBs

B+C = 8 Partner Sit Up Passes

1:00:26 vs 1:00:18
Difference of 8 seconds between 2 teams