Dennis WODS 2.0

Author: dennisoh

  • 040125

    1.6Km Warm Up Run then

    Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f)

    4 rounds for NFT

    20 DB RDL @17.5KG DBs
    18 weighted back extensions @10KG plate
    16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs

    STRONG MAN CORE

    4 rounds
    10 ground to shoulder with med ball 25KG
    6 pull ups
    60s plank

    PM: Run PKJ to Family Home – Zone 2
    44mins | 5.46KM | 127BPM

  • 033125

    Run 10min Warm Up
    then
    2x6min @ 4:33 & 4:41

    Suppose to do up to 5 rounds

  • 033025

    30 Min Assault Bike – Recovery 117 BPM

  • 032925

    Upper Body (Chest, Back, Shoulder) Hypertrophy

  • 032825

    Run to gym

    Superset 3-2-1-3-2-1
    Deadlift – 80-85-90-85-90-95
    Push Press – 50-55-60-55-60-65(f)-65(f)

    Run 10mins
    1.6KM Time Trial (Not Max) 7:10 | 158 BPM
    Walk back home

  • 032725

    45min Zone 2
    Distance 6.84 km
    Pace 6:34 /km
    130 BPM

  • 032625

    Run to gym

    Super set
    Front Squat 3-2-1-3-2-1 @60,65,70,65,67.5, 72.5(f)
    Bench Press 3-2-1-3-2-1 @60,62.5,65,62.5,65,67.5

    5R:
    30 Wall Balls (7KG)
    30 Cal Row
    Time: 24:37

    Walk back to gym

  • 032425

    2 Hour Long Run @ Langkawi
    17.79KM | 6:45/KM Pace | 131 BPM |182SPM

  • 032125

    Upper Body Hotel Workout

  • 032025

    7k Recovery Run in Langkawi – 1h 2 mins | 8:55/KM Pace | 103BPM