Dennis WODS 2.0

Author: dennisoh

  • 121725

    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

  • 121525

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

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

  • 121425

    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

  • 121125

    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

  • 121025

    Row 12R
    20s on : 40s Off
    70 calories total

    21-15-9 of:
    Burpee over rower
    Wall Ball 9kg

    6:20



    PM:
    30 min easy bike

  • 120925

    40 Min Zone 2 | 6.72km | 135BPM | 5:57/km | 173SPM

  • 120825

    30 Min Indoor Zone 2 | 4.69KM | 6:24/km | 132 BPM |180SPM

  • 120725

    New Training Block

    E4MOM
    15 Front Squat @35KG
    15 BW Glute Bridges

    Bulgarian Split Squat 4×6/leg @10kg DBs

    5R of:
    10 DB arnold press @7.5KG
    7 Weighted Push Up @15KG

    Finisher:
    15 Wall Walks
    Top of the min 3 Pull Up

  • 120325

    30 Min Run – 4.86KM | 6:11/km | 129BPM | 171SPM

  • 112925

    Mixed Doubles Hyrox with Dee-Lyn 1:18:10

    155BPM Average