December 2025 M T W T F S S 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 stop making me run so much and stop being a nerd.
Author Archives: dennisoh
092125
Bench Press 3×12 @40KG Pull Ups 10-8-6-4 @ BW – 3.5kg – 7.5kg – 10kg Row 5 x 1000m 90s between sets @ 2:05.9
Posted in Cardio, Rowing, Strength
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092025
Zercher Reverse Lunges 12-8-6-4 @ 45-55-59-64KG Zercher Squats 3×3 @64KG Romanian Deadlift 3×3 @ 85KG KB Halos 50 per side @12KG KB
Posted in Strength
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091725
Bench press 3×3 @ 63kg Superset 3 pull ups @ 13kg Press 3×3 @ 43kg Few sets of shouldering lateral raises @ 5kg
Posted in Bodybuilding, Strength
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091625
Hyrox Sukaneka at Crossfit Pahlawan Tag team with Dee-Lyn And Jason Tan 4mins of Row (3 Machines) 60s Rest 4mins of 5m Lunges @10kg 60s Rest 4mins of Ski Erg (2 machines) 60s Rest 4mins of Wall bali 14 lbs … Continue reading
Posted in Team WOD
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091325
Puma Half Marathon 2:26:24 21.25km | 175spm | 6:53/km | 139bpm
Posted in Cardio, Running
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091125
Row 30s: Rest 30s for 5k 35 mins. Average 1:57.6/500m
Posted in Active Recovery, Cardio, Rowing
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091025
10min Warm up run1.6km Run – 6:46 | 4:14/km | 159BPM | 180SPM10min Cooldown run
Posted in Benchmark, Cardio, Running
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090925
Warm Up:3R:20m Row10 Glute Bridge/leg20 Push Ups 3×1 Deadlift @110KG3×1 Bench Press 70KG 3R:Max Dips 23, 18, 15Max Chin Ups 10, 9, 6 100 Wall Ball @6kg50m Burpee Broad Jump100 double UndersTotal: 14min 12s
Posted in Active Recovery, Strength
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090825
30Min Treadmill Run – 3.83KM | 7:51/km | 177SOM | 123BPM
Posted in Cardio, Running
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please attach individual lap times for reference.