Dennis WODS 2.0

Author: dennisoh

  • 052626

    45min Easy Elliptical
    15min Easy Bike
    30min Easy Rowing

  • 052526

    60m sled push
    2min rest
    50m sled push
    2min rest
    50m sled push
    Race weight

    Bench Press 3×5 @57KG
    Chin Ups 8-6-4-2 @ 5,7,10,12KG
    1 Leg RDL Contralateral Load 3×10 @17.5KG

  • 052426

    Run Club – 36min Run – 5.36km

  • 052326

    Round 1
    400 m Run @ Race Pace
    250 m Ski @ Fast Pace
    30-second rest
    250 m Ski @ Fast Pace
    400 m Run
    Rest 60 seconds

    Round 2
    400 m Run @ Race Pace
    12 m Sled Push
    30-second rest
    12 m Sled Push
    400 m Run
    Rest 60 seconds

    Round 3
    400 m Run @ Race Pace
    12 m Sled Push
    30-second rest
    12 m Sled Push
    400 m Run
    Rest 60 seconds

    Round 4
    400 m Run @ Race Pace
    5 Burpee Broad Jumps
    10-second rest
    5 Burpee Broad Jumps
    10-second rest
    12 m Sled Push
    400 m Run

  • 052226

    Threshold (on bike)
    5x6mins : 1:12 Rest

    Trouble hitting heart rate

  • 052126

    2000m Easy Ski

    3x100m Ski – Fast pace
    60s rest between rounds

    1000m ski time trial 4:26
    1000m row time trial. 4:07

  • 052026

    Threshold Day
    3R x 5mins sub threshold run
    1min rest

    Wanted to do 6 but plantar fasciatis flared up

    Did 3 more rounds on elliptical. Trouble reaching threshold heart rate

  • 051926

    50min easy run with strides every 10mins
    30min easy bike

  • 051826

    A1. 1 Leg RDL 3×10 15KG
    B1. Bench Press 3×5 55KG
    b2. Weighted Chin Ups 10/8/6/4 (cant remember weight

    2 Rounds:
    50 m Sled Push (125KG)
    Rest 2 minutes between rounds

    15 Minute EMOM
    Minute 1: 10-15 Cal Ski – 10C
    Minute 2: 8-10 Burpee Broad Jumps – 10M
    Minute 3: 20-25 Wall Balls – 10 Wall balls

  • 051726

    KL Car Free Run – With Run Club – 40mins 6.57KM | 6:13/km