Author Archives: dennisoh

012526

Posted on January 25, 2026 by dennisoh

AM:Run Club Week 5/6 800m Run Pace 53min rest400m run Pace 52.5min rest400m run Pace 52.5min rest200m run Pace 3-3.22min rest Repeated 200m for 5-6x PM:70min Zone 2 Run | 11.75KM | 180SPM | 134BPM | 5.58/km

Posted in Cardio, Running | Leave a comment

012426

Posted on January 24, 2026 by dennisoh

For time of:30 Cal Air Bike15 Thrusters 30KG20 Cal Air Bike10 Burpee Box Jump Overs 24″10 Cal Air Bike5 Thrusters 50KG Time: 8min 14s WOD2E3MOM 4R:15 Wall Ball 9kg12 Box Jump 24″5 Deadlift 80KG

Posted in WOD | Leave a comment

012326

Posted on January 23, 2026 by dennisoh

30 Min C2 Bike – 110BPM *coached clients*then:- 45 Min C2 Bike – 122BPM

Posted in Cardio, Indoor Bike | Leave a comment

012226

Posted on January 22, 2026 by dennisoh

15min RunRunning Drills 8R of: 40s Run : 40s Jog 5Min Walk 8R of: 40s Run : 40s Jog 5 min cool down run

Posted in Cardio, Running | Leave a comment

012126

Posted on January 21, 2026 by dennisoh

4R of:6 Front Squat 75% 47KG8 cyclist squat 30kg DB 21-15-9 of (for quality)Strict Pull Up40kg Bench Press 15-12-9 (for quality) of:Bent over barbell row 40kgBench Dips

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012026

Posted on January 20, 2026 by dennisoh

60 min zone 2 run9.94km | 6:02/km | 175spm | 134bpm

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011826

Posted on January 18, 2026 by dennisoh

Group Run Pacer3R of: 10min Run @8/km2min Walk

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011726

Posted on January 17, 2026 by dennisoh

21-15-9 ofCal RowBurpee over RowerTime: 5:48 E3.5MOM 4R of:13 cal Bike10 Wall Ball 9kg10 Pylo Lunges 3R of:15 Mountain Climbers15 Russian Twist 24KG30s Hollow Hold60s Rest

Posted in WOD | Leave a comment

011626

Posted on January 16, 2026 by dennisoh

40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM

Posted in Cardio, Running | Leave a comment

011426

Posted on January 14, 2026 by dennisoh

E4MOM 5R5 Front Squat @75% @47KG7/7 Single Leg Hip Thrust on Bench E4MOM 3R6 Cyclist Squat 30KG DB12 Barbell Good Morning 20KG E3.5MoM 3R10 DB Bench 16kg1o 1 Arm DB Row 26KG

Posted in Strength | Leave a comment