Author Archives: dennisoh

123024

Posted on December 30, 2024 by dennisoh

60min – recovery indoor bike – 106bpm – 401 cals

Posted in Indoor Bike | Leave a comment

122924

Posted on December 29, 2024 by dennisoh

3RM deadlift – 100kg. Conventional. No straps no belt. From the floor 5k row – 22:45 100 wall ball for time 6kg @ 6:49

Posted in Hyrox, Rowing | Leave a comment

122824

Posted on December 28, 2024 by dennisoh

30 min Zone 2 Run4.6KM | 6:31/km pace | 4.6KM | 186 spm

Posted in Cardio, Running | Leave a comment

122724

Posted on December 27, 2024 by dennisoh

Hang Power Clean 5 Reps – Worked up to 60kg Accessory Work:DB Rows 3×10 @20kgLandmine Press 25kg x 15, 30kg x 12, 30kg x 11Explosive Push Ups @20kg plate @10,9,8

Posted in Bodybuilding, Weightlifting | Leave a comment

122624

Posted on December 26, 2024 by dennisoh

30Min Zone 2 Run 4.64km | 6:27/KM pace | 182SPM (Worked on getting 180 SPM)

Posted in Cardio, Running | Leave a comment

122524

Posted on December 25, 2024 by dennisoh

10min warm up 10R of:60s Sprint60s Recovery Run Total: 5.24KM | 5:43/km (including warm up)

Posted in Cardio, Running | Leave a comment

122424

Posted on December 24, 2024 by dennisoh

2k Row Warm Up 20Min EMOM60s Sprint (40s)60s 5 Front Squat @40KG (50s)60s Burpee Broad Jump (50s)60s Rest 3RMax Reps – Tri Ext10 30″ Box Jump10 Toes To Bar

Posted in Active Recovery, Hyrox | Leave a comment

122224

Posted on December 22, 2024 by dennisoh

70min Easy Run @ Gurney Bay 8.09km | 107BPM | 8’39”/km

Posted in Active Recovery, Running | Leave a comment

122124

Posted on December 21, 2024 by dennisoh

Quick chest, shoulder and power 30min workout 3 sets of db flat bench 3 sets of seated db shoulder press Few sets of DB swing to press up to 17.5kg dbs

Posted in Bodybuilding, Strength | Leave a comment

121924

Posted on December 19, 2024 by dennisoh

2k Row Warm Up 21Min EMOM60s 55KM Deadlift @15(45kg),10,10,10,10,10,1060s Wall Ball 6kg 15(all rounds)60s 10 Cal Ski (10 cals all rounds) 3R:Max Tri Ext (Cable)Max Inverted Row60s Plank

Posted in Hyrox | Leave a comment