Author Archives: dennisoh

101024

Posted on October 10, 2024 by dennisoh

50min run (Negative split every 10mins) Mins Distance Pace HR First 10mins 1.32KM 7’31″/km 123BPM 2nd 10mins 1.34KM 7’25″/km 132BPM 3rd 10mins 1.38KM 7’12″/km 136BPM 4th 10mins 1.50KM 6’39″/km 143BPM 5th 10mins 1.71KM 5’50″/km 156BPM 3mins Cold Plunge @5.5 degree … Continue reading →

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100924

Posted on October 9, 2024 by dennisoh

60min easy run – 7.22km, 126bpm PM – 3min cold plunge @ 7c

Posted in Cold Plunge, Running | Leave a comment

100824

Posted on October 8, 2024 by dennisoh

Alt Zercher lunges 12-8-6-4 @30kg,35kg(did 5/side),40kg,55kg 90s rest btw rounds Weighted pull ups – can’t doSub with single arm cable row (double pulley)10-8-6-4 @ 25, 28.75, 32.5(5), 32.5 + 1 plate(3.5) 90s rest btw rounds 11x500m row60s rest btw rounds

Posted in Hyrox | Leave a comment

100524

Posted on October 7, 2024 by dennisoh

4R of max sled push distance 10m unbroken @ 140, 155, 175, 185 4R of max sled push distance 10m @ 75, 100, 115, 130 4R of:60s rowing @ 15,14,14,1460s wall ball @ 15,12,12,1260s box jumps 24” @ 14,13,16,1760s rest … Continue reading →

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100424

Posted on October 4, 2024 by dennisoh

Ran the gym Deadlift 3-2-1-3-2-1 @105-115-120, 110-120-125Machine Bench 3-2-1-3-2-1 @30-35-36.25, 32.5-37.5-38.55 3 Rounds of:Max Banded Good Mornings @25,25,25Max DB Push Press @17.5KG @9,11,10 Ran Back home

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100324

Posted on October 3, 2024 by dennisoh

50 min Run (Negative split every 10 mins) 1st 10mins – 6’42″/km Pace | 115 BPM2nd 10mins – 6’41″/km Pace | 139BPM3rd 10mins – 6’39″/km Pace | 150BPM4th 10mins 6’09″/km Pace | 156BPM5th 10mins (DNF)

Posted in Cardio, Running | Leave a comment

093024

Posted on September 30, 2024 by dennisoh

30min run @ zone 2

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092924

Posted on September 29, 2024 by dennisoh

15min to find heavy 3rm bench – up to 60kg2min max distance seated sled pull @50kg + 25kg sled @25m100m walking lunges @30kg @5:595min max burpee over bar @ 53 3R of:12 DB Press @7.5kg12 DB Lat Raise12 ring rows … Continue reading →

Posted in Hyrox, Strength | Tagged | Leave a comment

092624

Posted on September 26, 2024 by dennisoh

Run to gym Press 3x25kg @12,10,101 arm cable Rope pull @17.5 @12,12,12Shoulder lateral raise 5kg @15,12,12 5km row – 24:00

Posted in Bodybuilding, Cardio | Leave a comment

092524

Posted on September 25, 2024 by dennisoh

15mins find heavy 3RM Deadlift – 110KG (no belt, no straps) 100 Wall Balls at 9KG @10:12 2KM Row @9:43 Supposed to to 5KM but no more in the tank.

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