Author Archives: dennisoh

060925

Posted on June 9, 2025 by dennisoh

5K Zone 2 Run | 33:34 | 132BPM | 6:42/KM | 179SPM

Posted in Cardio, Running | Leave a comment

060825

Posted on June 8, 2025 by dennisoh

20m EMOM of:60s 8 Goblet reverse lunges @25KG60s 25 Suitcase March @25KG 5R of:2min On: 2min Off25 Cals on the Machines (Bike, Row, Row, Ski Ski)Remainder Time Shoulder To Overhead @30KG Barbell

Posted in Team WOD | Leave a comment

060725

Posted on June 7, 2025 by dennisoh

SupersetBench press 6×5 @ 60KG5 reps Pull up @10KG 3R of:20 goblet squats @ 25kg Pair up to complete 5k skiSwap every 500m (Damper 10,8,6,4,2)2:15/500m

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060525

Posted on June 5, 2025 by dennisoh

95min Zone 2 Run 12.67KM | 130BPM | 7:30/km Pace | 179SPM

Posted in Cardio, Running | Leave a comment

060225

Posted on June 2, 2025 by dennisoh

Warm up – Bike @ 100 calories 22 min EMOM15-20 push ups @ 2012-16 Hang Power Clean @40KG @8 6R of30 cals row – 85-90% effort30s max rep Hang Power Clean @ 590s Rest

Posted in Anaerobic | Leave a comment

060125

Posted on June 1, 2025 by dennisoh

4R EMOM (60s on, 60s off)60s Deadball throw 15kg (5-10 reps) 60s Farmer’s carry 24kg (2R), 16kg (2R) 60s Mountain climber (30-60 reps) 4 min rest 4R EMOM (60s on, 60s off)60s Sled Pull 100kg (20m+) 60s 5 Squat + … Continue reading →

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053125

Posted on May 31, 2025 by dennisoh

Bench Press 5×6 @56,58,58,58,58Super Set 5 Pull Ups @10KG Press 5×5 @35KGPush Press 3×3 @50,55,58 WOD20min EMOM:All 1 Arm (Alt every min)5 KB Snatch5 KB Squat5 KB Clean5 KB Push press@12KG DB

Posted in Strength, WOD | Leave a comment

053025

Posted on May 30, 2025 by dennisoh

Home workout DB Romanian DL 5×10 @25KG DBsMachine Read Delt Fly 5×10Goblet Squat 5×20 @25KG DBAssisted Nordic Curl 5×10DB Seated Shoulder Fly 5×10 @5KG

Posted in Bodybuilding | Leave a comment

052925

Posted on May 29, 2025 by dennisoh

4×4 intervals treadmill running Did 3 Rounds only. 1st round 160BPM avg2nd round 157BPM avg3rd round 153BPM avg First time running intervals after injury.

Posted in 4x4, Cardio, Running, v02max | Leave a comment

052825

Posted on May 28, 2025 by dennisoh

60min Run Zone 1-2 | 8.38KM | 7:10/KM pace | 130BPM Avg HR | 181 SPM

Posted in Cardio, Running | Leave a comment