Author Archives: dennisoh

011426

Posted on January 14, 2026 by dennisoh

E4MOM 5R5 Front Squat @75% @47KG7/7 Single Leg Hip Thrust on Bench E4MOM 3R6 Cyclist Squat 30KG DB12 Barbell Good Morning 20KG E3.5MoM 3R10 DB Bench 16kg1o 1 Arm DB Row 26KG

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011326

Posted on January 13, 2026 by dennisoh

40 Min Zone 2 Run6.39KM | 171SPM | 137SPM | 6:16/km

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011226

Posted on January 12, 2026 by dennisoh

10 Min to find high box Jump of the day E3MOM for 3R3 Depth Jump 20inch”8 Pylo Push Up E6MOM for 8 Rounds (Alt between A and B) A. 12 KB Deadlift 32kg12 Burpee Pull Up12 Cal AirBike30 Wall Ball … Continue reading →

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011126

Posted on January 11, 2026 by dennisoh

Run Club Group Run – Zone 1 – 4.73km

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011026

Posted on January 10, 2026 by dennisoh

Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals) 21-15-9:Row CalsBurpee Over RowerKB Swing @16KG 6:48

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010826

Posted on January 8, 2026 by dennisoh

15 Min Easy Run Few Mins of Drills then 10R of 30s On: 30s Slow (3:45 – 4/km) 5 min Walk 10R of 30s On: 30s Slow (3:326-4:02/km) 3min Easy Run *Difficult. Not enough recovery

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010626

Posted on January 6, 2026 by dennisoh

4R of:6 Front Squat @ 47kg10 Single Leg hip thrust / leg on bench Forward Lunge with Dumbbell (Front Rack) 4×10 @17.5kg dbs EMOM 16M60s 10 Bench Press @30kg60s 6 Negative Pull Ups60s 10 Banded Push Up60s 10m seated Sled … Continue reading →

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010526

Posted on January 5, 2026 by dennisoh

25min Easy Run3R of:10 Push Ups30 Squats25min Easy Run

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010426

Posted on January 4, 2026 by dennisoh

10 min Find High Box Jump – got the black + blue + green box (in south quay) E3MOM 3R:3 Depth Jumps @12-18″8 Pylo Push Ups Chipper for time:60 cal row50 Box Jump overs40 Goblet Squat @16kg30 DB Push Press … Continue reading →

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010326

Posted on January 3, 2026 by dennisoh

Every 8 Mins For 4r Alt betweenA.25 Cal Ski25 Cal Row25 Cal Bike B.10 Wall Ball 6kg5 Burpee Pull Up10m Sled Push 75kg10m Sled Pull 75Kg 4R of:25s Side Plank – R15s Hollow Hold25s Side Plank – L

Posted in Active Recovery | Leave a comment