Author Archives: dennisoh

021626

Posted on February 16, 2026 by dennisoh

Back Squat 3×3 @80KGCyclist Squat 3×10 @30kg DBNordic Curl 3×6Tibialis Cur 3×8.5kg PM:45min Indoor Bike | 102 BPM

Posted in Strength | Leave a comment

021426

Posted on February 14, 2026 by dennisoh

Indoor Bike 60mins | 107BPM

Posted in Uncategorized | Leave a comment

021326

Posted on February 13, 2026 by dennisoh

End Cycle Workout Day EMOM 61 High Box Jump E3M 12mins3 Broad Jump6 alt lateral Bounding Jumps10 Explosive Push Ups For Time:50cal Row75 wall ball50KB Swing20m Sled Push 100kg?60 Wall Ball20m Sled Pull 45 Wall Ball100m Farmer Carry 24kg kbs30 … Continue reading →

Posted in WOD | Leave a comment

021026

Posted on February 12, 2026 by dennisoh

30 Min Easy Biking | 118BPM

Posted in Cardio, Indoor Bike | Leave a comment

021226

Posted on February 12, 2026 by dennisoh

Back Squat 3×3 @70kgBench Press 3×3 @60kgWeighted Pull Up 3×3 @10KGMachine Press 5×5 @20kg/sideBent over DB Row 3×[email protected] Curl 3×6Tibialis Curl 3x 8.5kg @20,18,12

Posted in Strength | Leave a comment

021126

Posted on February 11, 2026 by dennisoh

WOD at Morph KLGCC 8min x 5 zones Zone 1250m Ski15 Ball Slam @10kg Zone 2250m Row15 KBs Deadlift @24kg Zone 3600m Bike50m Sled Push Zone 410m x 10 Shuttle Run25 Wall Ball15 Lunges @20kg Zone 5250m Run15 Burpee Box … Continue reading →

Posted in Running, WOD | Leave a comment

020926

Posted on February 9, 2026 by dennisoh

15min Zone 2 RunWarm Up Drills10R of 40s On: 40s Off | (avg 4-4:35/km pace)5min Walk10R of 40s On: 40s Off | (avg 3:52-4:17/km pace)

Posted in Running | Leave a comment

020826

Posted on February 8, 2026 by dennisoh

AM – Run Club 5k Pacing Pace 8 Group PM – 10KM Easy Run58:07 | 177SPM | 137BPM | 5:48/km

Posted in Running | Leave a comment

020626

Posted on February 6, 2026 by dennisoh

E6MOM 4R:60s Bear Crawl60s Sled Push 100kg60s Sled Pull 100kg then:-10 Tempo Goblet Squat 16kg8 DB Bent over Row 17.5kg8 KB Forward Lunge 17.5kg Accumulate 110cals on airbikeTop of every 2mins4 Burpee Broad Jump8 Wall Ball 6kg

Posted in WOD | Leave a comment

020526

Posted on February 5, 2026 by dennisoh

70Min Zone 2 Run | 11.54KM | 6:04/km | 132BPM | 184SPM

Posted in Cardio, Running | Leave a comment