Dennis WODS 2.0

Author: dennisoh

  • 052025

    1 hour Bike – 126BPM (zone 1 & 2)

  • 051925

    60min Run – 7.08KM | 176SPM | 8:28/km | 121BPM

    *first run back after sprain

  • 051825

    Team Workout (A,B,C,A,B,C)
    6Rounds 6mins per station, 30s Off

    A. 20m Walking Lunges
    20m Farmers Carry

    B. 250-300m Ski
    15-20 Goblet Squat 20KG

    C. 250-300m Row
    15-20 Ball Slam 10KG

  • 051725

    Bench Press RPT
    60kg x10
    55Kg x11
    50kg x 15

    3×5 Pull ups at 12.5kg, last set 10kg

    RPT Leg Press
    140 x10
    130 x11
    120 x12

    5r: 500m Row
    30s Max Deadball Throw Up (Burpee) 3,3,3,3,3
    90s Rest

  • 051625

    35 min indoor bike – 128BPM

  • 051525

    30 min indoor bike – 123BPM

  • 051425

    40 min – Whole body machines workout. Not much mood but just doing what I can.

  • 051225

    4×4 Ski Erg
    2:13
    2:20
    2:18
    2:18

  • 051125

    AM – 30min Swimming

    PM – 30min Zone 2 Ski Erg 134BPM

    Full Body Bodybuilding – Chest, Shoulder, Back & Hamstring

  • 051025

    30 Min Swim 3:29/KM 98BPM

    Bench Press 6×5 @55KG
    6 BW Pull Ups between sets

    Leg Extension Machine couple of sets

    Did some Echo Bike but stopped because of injury
    Did some ski erg after