Author Archives: dennisoh

031525

Posted on March 15, 2025 by dennisoh

Front Squat 5-3-1-5-3-1 @ 57-65-75-62-67-77(f) 4R (using 40kg sandbag)6 Ground to Shoulder12 Reverse Lunges (front loaded)24m Front Load Carry (did 3 rounds only) 100 Russian Twists (L1,R2,L3,R4)(20 push ups + 10 Pulls Ups every break) Broke once 1.6K Row cooldown

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031425

Posted on March 14, 2025 by dennisoh

4x8min Intervals2min Rest Average 4:56/KMOnly did 3 Rounds

Posted in Cardio, Running | Leave a comment

031225

Posted on March 12, 2025 by dennisoh

10KM run (supposed to do 90mins)7:09/km | 176SPM |125BPM 1:11:44

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031125

Posted on March 11, 2025 by dennisoh

Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107 Push Press 3-2-1-3-2-1 @50-55-60-55-60-65 20min AMRAP10m Sled Push @10KG15 Ass Bike Cals20 Alt DB Snatch 15KG6R +10m PM – 30min Zone 2 Recovery Run

Posted in Anaerobic, Strength | Leave a comment

031025

Posted on March 10, 2025 by dennisoh

90Min indoor Bike Ride (60-70% HR) 107BPM Average

Posted in Indoor Bike | Leave a comment

030925

Posted on March 9, 2025 by dennisoh

Compromised Running3R of:25 Walking Lunges/Leg30 Squats400m~ Run

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030825

Posted on March 8, 2025 by dennisoh

Warm up5 rounds5 pull ups10 push-ups Superset 5-3-1-5-3-1Bench Press 60-63-67-62-65-70Weighted Pull Ups 5-7.5-15-7.5-12.5-20(just lower chin) 4 ROUNDS FOR NFT12 DB pullovers @12.5KG12 DB pec flys @7.5KG12 DB reverse flys @5KG 1000m Ski Erg Max Effort 4:17.1 (2:08.5/500m, 49S/M, 867Cals/HR)3min Rest … Continue reading →

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030725

Posted on March 7, 2025 by dennisoh

30min indoor run zone 2 30min indoor rowing high zone 2

Posted in Cardio, Rowing, Running | Leave a comment

030625

Posted on March 6, 2025 by dennisoh

1.6km warm up run Front Squat 5-3-1-5-3-1 @ 55,62,72,61,66,75kg 4R:20s weighted front rack march25m sled pull @100kg 100 back extensions 1.6km cool down run

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030525

Posted on March 5, 2025 by dennisoh

4x8min tempo run2min rest btw roundsAverage 5:07/KM

Posted in Running | Leave a comment