Author Archives: dennisoh

122925

Posted on December 29, 2025 by dennisoh

60min Zone 2 Run | 9.89KM | 141BPM | 6:04/km | 181SPM

Posted in Cardio, Running | Leave a comment

122825

Posted on December 28, 2025 by dennisoh

4 Rounds For time: 25 Wall Balls 9kg10 burpee pull ups25KB Swings @16kg25m sandbag lunges @30kg50m Farmers Carry @24kg KBs 37:30 | 146BPM

Posted in WOD | Leave a comment

022625

Posted on December 26, 2025 by dennisoh

45 min easy run Did 15 min indoor because it was raining then 30mins outdoors. Outdoor run 30 mins | 5.28KM | 182SPM | 5:41/km | 138BPM

Posted in Uncategorized | Leave a comment

122425

Posted on December 24, 2025 by dennisoh

E4MOM 4R:9 Front Squat @ 70% @42KG10 Glute Bridge @20KG 4 x 10 Bulgarian Split Squat @12KG KBs EMOM 4R of60s 16 Push Ups60s 12 Barbell Row @30KG60s 10 Arnold Press @10KG60s 8 Banded Pull Up

Posted in Strength | Leave a comment

122325

Posted on December 23, 2025 by dennisoh

35 Min Recovery Run | 4.6KM | 117BPM | 163spm | 7:54/km

Posted in Cardio, Running | Leave a comment

122225

Posted on December 22, 2025 by dennisoh

Accumulate 300 Cal on the SkiEvery 2 Mins do 8 KB swing @16kg + 10 Sandbag Lunges @10kg 43:29

Posted in Cardio, Ski Erg | Leave a comment

122125

Posted on December 21, 2025 by dennisoh

2R of:500m Run20m Sled Push @200KG500m Run40m BBJ500m Run20m Sled Pull @150KG500m Run50m Sandbag Lunges @30kg500m Run50 Wall Balls @9kg

Posted in Hyrox | Leave a comment

122025

Posted on December 20, 2025 by dennisoh

20 Min Zone 2 Run Running Drills then:- 2R of7 x 30s On : 30s Off @ 4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/kmthen3:40, 3:54, 4:00, 3:58, 3:54, 3:58, 3:50/km *5min Walk Between 1st and 2nd Round 5min Cooldown Run

Posted in Running | Leave a comment

121925

Posted on December 19, 2025 by dennisoh

Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals 15-12-9 of:Man Makers @ 15kgWall Walks Scaled down to15-9:Man Makers @ 15kgWall Walks – just 45 degrees18:50

Posted in Cardio, Rowing, WOD | Leave a comment

121725

Posted on December 17, 2025 by dennisoh

E4MOM12 Front Squat @40KG15 Glute Bridge Bulgarian Split Squat 4×8 @12KG KBs 5R:10 Bench Press @17.5KG DBs10 1 Arm Row @20KG Finisher30 Strict Pull UpEvery break 5 DB Press @12.5KG 8:02

Posted in Strength | Leave a comment