Dennis WODS 2.0

Author: dennisoh

  • 112725

    Last workout before heading to Hyrox SG

    3R:
    400m run – race pace
    10 DB thruster (light/moderate) – 10KG
    8 BBJ
    200m run
    3 min rest btw rounds

  • 112625

    30 Min Zone 2 Run

    4.95KM | 6:04/km | 174SPM | 135BPM

  • 112525

    4R: 20m Sled Push (100kg) + Goblet Squat 12kg
    3R: 20m Sled Pull (75kg) + 20m Bear Crawl

    5R:
    8 Jump Squats 20kg
    6 Push press 12.5KG DBs
    15cal AirBike
    3min Rest

  • 112225

    6R of:
    250m ski
    250m row
    15m Sled Pull @ 100kg
    500m Run
    1 Min Rest

    1:04:46 | 144BPM

  • 112125

    Bench Press 3×3 – 60KG Deload
    Pull Ups 3×8 BW
    Romanian DL 3×8 – 50kg
    Press 3×6 – 35kg
    Nordic Curl 3×6
    Reserve Nordic 3×6
    Tibialis Curl 3x Max @8.5KG

  • 111825

    4×4 Interval Run | 3min jog between runs
    1. 4:08/km
    2. 4:19/km
    3. 4:29/km
    4. 4:23/km

    Very hard

  • 111725

    30min Indoor Run Zone 2 | 4.38KM | 6:53/km | 131BPM

  • 111625

    40min Zone 2 Run | 6.46KM | 125BPM | 6:13/km

  • 111525

    4R of:
    60s 10 cal row
    60s 16 DB Snatch 12.5kg (8/8)
    60s BW Walking lunges
    60s 10 cal ski

    RPE6

  • 111325

    3R of:

    20 goblet squat 16kg
    100m farm carry 24kg
    500m ski
    40 wall ball 6kg
    10 bbj
    1k run

    56min:41s

    Supposed to do 4R. But too kow