Dennis WODS 2.0

Author: dennisoh

  • 042226

    65min Easy Run 114BPM
    25min Elliptical 119BPM

  • 042126

    6x5min Threshold Run (1min rest)

    Done on treadmill – 12.3 to 13.5/kmph

  • 042026

    Squat 3×3 @72kg
    Press 3×10 @14kg

    Bench Press 3×5 @58kg
    Pull Ups 3×6

    1 Leg RDL 3×10/10 @24kg KB
    zercher squats 3×5/5 @45kg

    Bulgarian split squat 3×10/10 @14kg dbs
    Barbell Row 3×10 @40kg

  • 041926

    30 Min easy run

  • 041826

    60min indoor bike at 122 avg HR

  • 041726

    60mins of
    3min of repeating:
    Ski, Row, Bike

    at Zone 1 & 2

  • 041626

    2KM Warm up

    8 x 4min Runs on Treadmill at Subthreshold/Threshold

    10min walk

  • 041526

    45min Run |6.6KM | 6:50/km | 174spm | 118BPM

    then in gym

    3Min Ski
    3Min Run
    3Min Assault Bike
    3Min Run
    3Min Row
    3Min Run

  • 041426

    Zercher Reverse Lunges 3×5 @40kg
    DB Rows 3×8 @24kg DBs

    Bench Press 3×5 @55kg
    Superset 5 Pull Ups

    Romanian Deadlift 3×5 @60kg
    Press 3×8 @14kg DBs

  • 041326

    2km easy run

    10R x 3min , 36s rest : 5:20-5:05/km

    3min easy run