December 2025 M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 stop making me run so much and stop being a nerd.
Author Archives: dennisoh
102325
Bench 3×3 @ 66Romanian DL 3×5 73KGPress 3×3 42KGNordic curl 3×6Reverse Nordic 3×6Tibialis Curl 3x 16 @ 8.5KG
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102225
5 Mins of Row then: 5R of:60s Wall Ball – 30% of test | 1360s Burpee Ball Jump – 30% of test | 13m60s Wall Ball – 45% of test | 1960s Burpee Ball Jump – 50% of test | … Continue reading
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102125
3R of:4 Inchworm PushUps10 Kang Squats 20kg10 Forward Lunges 20kg Back Squat1×20 44kg3×6 52kg1×4 60kg 4R:20 Tri Extension 25kg14 9kg Wall ball90s rest 3R:12 Barbell bent over row @35kg6 strict pull up
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101825
Every 7 Min for 56Mins Alt. btw A & B A. 30 Cal Row15 Burpee15 Wall Ball B. 30 Cal Ski10 Burpee Broad Jump20m Walking Lunges 20kg *Go hard then rest
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101725
5 Mins of Row then: 5R of:60s Wall Ball – 30% of test | 1360s Burpee Ball Jump – 30% of test | 13m60s Wall Ball – 45% of test | 1960s Burpee Ball Jump – 50% of test | … Continue reading
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101625
20 Back Squat 40kg Back Squat 3×8 @48KG 3R:8 Pull Ups10m Sled Pull @75KG 100 Pull Aparts @Yellow Band folded into 2
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101525
30min Zone 2 Run | 4.54KM | 6:37/km | 128BPM | 171 SPM
Posted in Cardio, Running
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101425
A. Warm up 9min EMOM10 Burpees8 Box Step Ups6 Jumping Lunges B. Prep 2R of:5 Wall Ball10 Sand Bag Lunges10 KB Deadlift @24KG5 Burpee Broad Jump C. Engine Check2 Min Burpee Broad Jump – 41m3min Rest2 Min Sandbag Lunges – … Continue reading
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101325
Bench Press 3×3 @65KGPull Ups 3×3 @16KG. Last set 2Romanian DL 3×3 87. Last set 2Press 3×3 @ 40KG (deload) 3R:6 Nordic Curl (bent from hips)6 Reverse Nordic Max Tibialis Curl 8.5KG – 16 reps
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please attach individual lap times for reference.