Author Archives: dennisoh

111124

Posted on November 11, 2024 by dennisoh

Star of deload week Run 10mins warm up 1.6k Run @ 7:04, 4’25” , 164BPM Run 10mins cooldown

Posted in Cardio, Running | Leave a comment

110824

Posted on November 8, 2024 by dennisoh

Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1) Ring rows elevated 30″ @ 12,11,11,10 12 rounds x 500m row Total time 37:24 , 26:24 working time, Avg 2:12/500m

Posted in Hyrox | Leave a comment

110724

Posted on November 7, 2024 by dennisoh

Run – 55mins Zone 2 – 7.62KM, 7’13″/KM, 133BPM

Posted in Cardio, Running | Leave a comment

110624

Posted on November 6, 2024 by dennisoh

3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0 3x20m Sled Pull @ 100, 110, 120kg 16M EMOM60s Ski (cals) @13,13,12,1260s Walking Lunges @20kg @17,17,16,17m60s Burpee Broad Jump @12,13,12,10m60s Rest

Posted in Hyrox | Leave a comment

110424

Posted on November 4, 2024 by dennisoh

50 min Run – Zone 2. 132BPM avg/ 6’49″/km. 7.34KM

Posted in Uncategorized | Leave a comment

110124

Posted on November 1, 2024 by dennisoh

Deadlift 3-2-1 @ 90-100-105Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f) Barbell Good Morning 3×20 @20kgDB Push Press 3x Max @18kg DBs @12,10,8

Posted in Hyrox | Leave a comment

103124

Posted on October 31, 2024 by dennisoh

30 Min Zone 2 – 4.43KM, 135avg BPM. 6’47” Pace

Posted in Cardio, Running | Leave a comment

103024

Posted on October 30, 2024 by dennisoh

50min run, -ve split every 10mins 1. 6’23”2. 6’16”3. 6’13”4. 5’56”5. 5’38” Distance -8.24KMAvg Page – 6’05”Avg HR – 148BPM Cold Plunge after. 13.9 degrees, 3mins

Posted in Hyrox, Running | Leave a comment

102924

Posted on October 29, 2024 by dennisoh

Shoulder Bodybuilding 8 exercises x 4 set x 8-15 reps Cold Plunge after. 5.2 degrees, 3mins

Posted in Bodybuilding, Cold Plunge | Leave a comment

102824

Posted on October 28, 2024 by dennisoh

90 Min recovery run – 10.63KM, 8’28″/km, 121BPM

Posted in Active Recovery, Running | Leave a comment