Dennis WODS 2.0

Author: dennisoh

  • 050326

    Run Club

    730m Warm Up Run + 4.17km Run 113BPM

  • 050226

    5k Easy Row – 120BPM | 26:04
    + 5min Easy Ski – 911m | 103BPM

  • 050126

    Sub threshold Run 4R x 8mins

  • 043026

    Easy Day

    20min Easy Run (treadmill)
    20min Assault Bike
    20min Row – 4180m | 2:23/500m | 140BPM

  • 042926

    2KM warm up run

    4R of:
    7min sub threshold run
    1min 24s rest

    20min bike easy cooldown

  • 042826

    80min easy run. End with 3 strides
    172 SPM | 6:59/km | 122BPM

  • 042726

    Back Squat 3×3 @ 75kg
    DB Press 3x 15kg – 10,10,8

    Bench Press 3×5 @60kg – 5,5,4
    Pull Ups 3×7

    Zercher Reverse Lunges 3×5 @47kg
    1 leg Romanian Deadlift 3×10 @16kg (unassisted)

    Bulgarian Split Squat 3×8 @15kg DBs
    BB Row 3×10 @ 45KG

  • 042626

    Run Walk – Paced for Run Club | 106BPM | 9:05/km avg

  • 042526

    AM
    2km Easy Run
    Threshold Run 5x6min – 13-11.8 kmph
    10min Easy Run Cooldown

    PM
    25km Concept 2 ErgBike

  • 042326

    10min Easy Run
    5R of Hill Runs @5-6% Treadmill @400m on : 2min Easy Jog

    15min Assault Bike Recovery