Monthly Archives: April 2025

042025

Posted on April 20, 2025 by dennisoh

3-2-1-3-2-1Superset Bench Press 61,66,70,65,70(1), 70(f)Weighted Pull up 10,15,20,13,17.5,20.5 4R:15 Dips15 Shrugs @30KG DB Tristan2 minutes work/ 1 minute restRepeat 4 times7 deadlift 80KG @12,8,4,1614 cal ski erg 1. Max burpees with the remaining time2. On your last rounds increase your … Continue reading →

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041925

Posted on April 19, 2025 by dennisoh

80min Zone 2 Run |12KM | 131BPM |177 SPM | 6:41/km Pace

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041825

Posted on April 18, 2025 by dennisoh

Front Squat 3×3 @67KG 4R5 L sit Pull Up (Tucked)6-8 1 Leg Back Extension Per Leg20 Back Extensions 4R50m Zercher march @60KG50m sled push @100KG50m single arm farmer carry (each side) @20KG

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041725

Posted on April 17, 2025 by dennisoh

Warm Up 10min Run 5x6mins Run @ 4:43, 4:46, 4:49/km90s rest Only did 3 rounds

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041625

Posted on April 16, 2025 by dennisoh

Chest and Back Hypertrophy Day

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041525

Posted on April 15, 2025 by dennisoh

100 min zone 2 | 14.76KM | 6:47/km | 129 BPM

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041325

Posted on April 13, 2025 by dennisoh

Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100 Push Press 3-2-1-3-2-1 @55-60-62-60-62-65 Partner WOD w Dee-Lyn6k Row (Total)Every 3 Mins buy in:-10 Burpee Over Bar + 3 Clean & Jerk @40KG Total time: 47:26

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041225

Posted on April 12, 2025 by dennisoh

Warm up1k Ski1k Row 3-2-1-3-2-1 ofBench Press 60,64,68,64,68,71Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f) 4 rounds for NFT12 single arm db shoulder press (each arm)12 db reverse flys 4 rounds for NFT12-15 ring dips12single arm trx rows (each arm) … Continue reading →

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041025

Posted on April 10, 2025 by dennisoh

75 Min Run Zone 2 |11.17KM | 178 SPM | 6:43/KM Pace

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040925

Posted on April 9, 2025 by dennisoh

Front Squat 3×3 @65KG 4R of:10 Hamstring Curl10 DB ATG Split Squat 12.5,10,107.5KG 4R of:15m sled push 170KG30m Zercher Walk 48KG15m sled pull 170KG2 minutes rest between each round

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