Author Archives: dennisoh

062325

Posted on June 23, 2025 by dennisoh

Run – 70min Negative Splits every 10mins Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM 6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KM Reached threshold pace at 5:30~ too early!

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062225

Posted on June 22, 2025 by dennisoh

EMOM for 20mins (45s ON, 15s OFF)A Med Ball Pass + BurpeeB skiC farmers carryD bikeE squat thrusts 3 Min Break EMOM for 20mins (45s ON, 15s OFF)A MuleB rowC shuttle runsD russian twistE squat thrusts 60s rest Death By … Continue reading →

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062125

Posted on June 21, 2025 by dennisoh

4 rounds:Max rep dips at 25% body weight 12,10,10,12Max rep chin ups at 25% body weight 3,3,3,3 4 rounds NFT12 db pec fly @12.5KG8 single arm db row @28KG12 db lateral raises @7.5kg8 heavy db shrug @32KG 4x15s Rack Hold … Continue reading →

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062025

Posted on June 20, 2025 by dennisoh

50 min Recovery Run |6.11KM | 8:11/KM speed| 177 SPM | 122BPM

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061925

Posted on June 19, 2025 by dennisoh

3×8 Hip Thrust @75KG3×8 1 leg trap bar dl @50kg3×8 Slow tempo calve raises @40KG 5x 90s On: 90s Off18 Cal Row + Max TTB – 5-7 Reps Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55

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061825

Posted on June 18, 2025 by dennisoh

Gym with Jason Tan at Optimum Fit Press 5-3-1-5-3-1-5-3-1 @45,50,55,35,40,45,35,40,45 Chinese Rows 6×5 @ 45KG 5R of:12 T-Bar Rows12 BW Dips 4R of:Shoulder Flys and Decline Chest Fly WOD:4R of:10 Squat @20KG Sandbag10m Lunges @20KG Sandbag10 Deadball Burpee @20kg Ball … Continue reading →

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061725

Posted on June 17, 2025 by dennisoh

30 Min Recovery Swim

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061525

Posted on June 15, 2025 by dennisoh

AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM PM:In teams of 2, E2MOM (YGIG format) with Michael 6 Rounds of:A. 2min – Ski (20-30 cals)B. 2min – Burpee Plate Hops 20RepsC. 2min – Row (20-30 cals)D. 2min – … Continue reading →

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061425

Posted on June 14, 2025 by dennisoh

6×5 bench press @ 61kg5×10 kg Barbell press @30kg5×8 Pull Ups5×10 Barbell row @40KG

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061325

Posted on June 13, 2025 by dennisoh

7KM Zone 2 RunGot out of zone 2 a little too much47:34 | 6:47/km | 134BPM | 177SPM

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