Author Archives: dennisoh

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

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042225

Posted on April 22, 2025 by dennisoh

45min Indoor Bike Zone 2 – 118BPM

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042125

Posted on April 21, 2025 by dennisoh

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

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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 →

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041925

Posted on April 19, 2025 by dennisoh

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

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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

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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

041625

Posted on April 16, 2025 by dennisoh

Chest and Back Hypertrophy Day

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041525

Posted on April 15, 2025 by dennisoh

100 min zone 2 | 14.76KM | 6:47/km | 129 BPM

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041325

Posted on April 13, 2025 by dennisoh

Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100 Push Press 3-2-1-3-2-1 @55-60-62-60-62-65 Partner WOD w Dee-Lyn6k Row (Total)Every 3 Mins buy in:-10 Burpee Over Bar + 3 Clean & Jerk @40KG Total time: 47:26

Posted in Aerobic Base, Strength | Leave a comment