Author Archives: dennisoh

042625

Posted on April 26, 2025 by dennisoh

Team WOD with JH and Dencyl Station 1:300m SkiErg Station 2:12 Sandbag Ground-to-Overhead (alt)18 Box Jump Overs (alt)24 KB Goblet Squats (alt)24 Cal Row (12cals , 12cals) Order:Partner A,B,C Station 1 – A,B,C,A,B,C Station 2 – B+C, A+C, A+B, B+C, … Continue reading →

Posted in Team WOD | Leave a comment

042525

Posted on April 25, 2025 by dennisoh

90 minute long run – Keep the pace at 70-80%– For the last 10 minutes go hard as you can run. This should be held at your interval pace if you can manage it. Ran 1:17:48 only. No nutrition so … Continue reading →

Posted in Cardio, Running | Leave a comment

042425

Posted on April 24, 2025 by dennisoh

50 Min Zone 2 Run7.55KM | 6:38/KM Pace | 131BPM | 178 SPM

Posted in Aerobic Base, Cardio, Running | Leave a comment

042325

Posted on April 23, 2025 by dennisoh

4R Warm Up:12 DB Press @7.5KG15 Inverted Row20 BW Glute Bridge Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105 Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67 20-30-40-50-40-30-20 Wall Balls45S Sprint between rounds at 4:30 Stopped after the run after 50 Wall Balls 17:41

Posted in Anaerobic, Strength | Leave a comment

042225

Posted on April 22, 2025 by dennisoh

45min Indoor Bike Zone 2 – 118BPM

Posted in Uncategorized | Leave a comment

042125

Posted on April 21, 2025 by dennisoh

56min Rucking with 6KG Backpack 12:03/km pace 82BPM

Posted in Rucking | Leave a comment

042025

Posted on April 20, 2025 by dennisoh

3-2-1-3-2-1Superset Bench Press 61,66,70,65,70(1), 70(f)Weighted Pull up 10,15,20,13,17.5,20.5 4R:15 Dips15 Shrugs @30KG DB Tristan2 minutes work/ 1 minute restRepeat 4 times7 deadlift 80KG @12,8,4,1614 cal ski erg 1. Max burpees with the remaining time2. On your last rounds increase your … Continue reading →

Posted in Anaerobic, Strength | Leave a comment

041925

Posted on April 19, 2025 by dennisoh

80min Zone 2 Run |12KM | 131BPM |177 SPM | 6:41/km Pace

Posted in Cardio, Running | Leave a comment

041825

Posted on April 18, 2025 by dennisoh

Front Squat 3×3 @67KG 4R5 L sit Pull Up (Tucked)6-8 1 Leg Back Extension Per Leg20 Back Extensions 4R50m Zercher march @60KG50m sled push @100KG50m single arm farmer carry (each side) @20KG

Posted in Strength | Leave a comment

041725

Posted on April 17, 2025 by dennisoh

Warm Up 10min Run 5x6mins Run @ 4:43, 4:46, 4:49/km90s rest Only did 3 rounds

Posted in Cardio, Running | Leave a comment