Dennis WODS 2.0

Blog Posts

  • 080826

    Bottoms Up Back Squat 3×5 @70KG *pin at 7 DB Incline Bench Press 3x 17.5KG @10, 10, 10 Romanian DL 3×5 @ 75Pull Ups 3×5 Bent Over BB Row 3×5 @60kgIncline Side-Lying Lateral Raise 3×10 @2.5kg

  • 080226

    Romanian DL 3×5 @70Bench Press 3×12 @15,17.5,17.5(10) BB Bent Over Row 3×5 @60 Bottoms Up Back Squat 3×5 @ 50 Landmine SA HK Press 3x30kg @10,8,8

  • 072926

    Bench Press 8×4 50,52,53,55,57,58,58,58Barbell Row 8×4 40,43,45,47,50,51,51,51 3R:5 Pull Ups8 DB Fly @ 7.5,10,10 DB Lateral Raise 6×4 7.5,10,10,10,10 Barbell Upright Row 3×8 @16KG KB

  • 072726

    Back Squat 8×4 @ 60 *last 2 sets 70 SL Banded Leg Curl 3×8 @ All the Gorilla Band 3R:12-15 Belted Sissy Squat (facing outward)6 Nordic Curl DB Seated Press 6×6 @ 15KG DBs Front lateral Raise 3×8 @ 7.5KG DBs

  • 071126

    3 Rounds of:20 DB Cleans @10KG DBs20 Cal Ski20 DB Push press @10KG20 Cal Bike20m [1 Squat + 1 Lunge] @10kg20 Cal Row 32:09

  • 070826

    45min Erg Bike

  • 070726

    20k Bike Erg

  • 070126

    Bike10min warm up10min subthreshold2min easy10min subthreshold

  • 063026

    32k Easy Biking

  • 060826

    Strength Day 3×8 Step Ups Contralateral Load 15kg 200m Sandbag Lunges for time: 4mins flat. 3R of:10 Incline Bench @40kg8 Chin Ups BW 3×12 Single Leg RDL Contralateral Load @17.5KG

  • 060626

    3x10min Elliptical Threshold (difficulty reaching HR)

  • 060526

    45min Easy on Elliptical

  • 060426

    3x10min Threshold – Elliptical

  • 060326

    Paced Hailey for her workout. Easy pace for me

  • 060126

    Sled Push 60m 2min restSled Push 60m 2min restSled Push 50m *Race Weight Bench Press 3×5 @60kg3×7 Chin Ups @5kg3×11 1 leg Contralateral Romanian Deadlift @17.5kg

  • 053126

    Run Club Easy Run ~40mins

  • 053026

    Round 1800 m Run @ Race Pace250 m Ski @ Fast Pace30-second rest250 m Ski @ Fast Pace400 m RunRest 60 seconds Round 2800 m Run @ Race Pace12 m Sled Push30-second rest12 m Sled Push400 m RunRest 60 seconds Round 3800 m Run @ Race Pace12 m Sled Push30-second rest12 m Sled Push400 m…

  • 052926

    3×10 Threshold on Elliptical (Trouble reaching HR)

  • 052826

    Ski & Row Intervals

  • 052726

    10min Warm up 5x6min Threshold Run ~4:45/km

  • 052626

    45min Easy Elliptical15min Easy Bike30min Easy Rowing

  • 052526

    60m sled push2min rest50m sled push2min rest50m sled pushRace weight Bench Press 3×5 @57KGChin Ups 8-6-4-2 @ 5,7,10,12KG1 Leg RDL Contralateral Load 3×10 @17.5KG

  • 052426

    Run Club – 36min Run – 5.36km

  • 052326

    Round 1400 m Run @ Race Pace250 m Ski @ Fast Pace30-second rest250 m Ski @ Fast Pace400 m RunRest 60 seconds Round 2400 m Run @ Race Pace12 m Sled Push30-second rest12 m Sled Push400 m RunRest 60 seconds Round 3400 m Run @ Race Pace12 m Sled Push30-second rest12 m Sled Push400 m…

  • 052226

    Threshold (on bike)5x6mins : 1:12 Rest Trouble hitting heart rate

  • 052126

    2000m Easy Ski 3x100m Ski – Fast pace 60s rest between rounds 1000m ski time trial 4:261000m row time trial. 4:07

  • 052026

    Threshold Day3R x 5mins sub threshold run1min rest Wanted to do 6 but plantar fasciatis flared up Did 3 more rounds on elliptical. Trouble reaching threshold heart rate

  • 051926

    50min easy run with strides every 10mins30min easy bike

  • 051826

    A1. 1 Leg RDL 3×10 15KGB1. Bench Press 3×5 55KGb2. Weighted Chin Ups 10/8/6/4 (cant remember weight 2 Rounds:50 m Sled Push (125KG)Rest 2 minutes between rounds 15 Minute EMOMMinute 1: 10-15 Cal Ski – 10C Minute 2: 8-10 Burpee Broad Jumps – 10MMinute 3: 20-25 Wall Balls – 10 Wall balls

  • 051726

    KL Car Free Run – With Run Club – 40mins 6.57KM | 6:13/km

  • 051626

    10k time trial – 52:14 | 177SPM | 5:14/km | 149BPM

  • 051426

    45 Min Easy Run with 4 strides – 6.96KM | 6:28/km | 120BPM

  • 051326

    10 Min Warm Up Run 3x6min Sub Threshold run 30 min easy bike cooldown

  • 041126

    Strength DayBack Squat 2×3 @65KG10 Wall Balls in between Press 2×10 @10kg DBs Pull Ups 2×5 1leg Romanian Deadlift 2×10 Barbell Row 2×10

  • 051026

    Run Club – Paced easy run up about 40mins

  • 050826

    10 min warm up2×10 Min sub threshold run10 min bike cooldown

  • 050726

    90min easy run with strides every 10mins | 14.1km | 172spm | 127BPM | 6:23/km

  • 050626

    10min Warm up RunThreshold Run 3x9min30min Bike Cooldown

  • 050526

    45min elliptical – 118 BPM

  • 050426

    Back Squat 3×3 @77KGPress 3×8 @16kg DBs Bench Press 3×5 @60KGPull Ups 3×8 Zercher Reverse Lunges 3×5 @49kg1 leg RDL 3×11 @16kg DB Bulgarian Split Squat 3×8 @16kg DBsPendley Row 3×6 @47kg

  • 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 Bike20min Row – 4180m | 2:23/500m | 140BPM

  • 042926

    2KM warm up run 4R of:7min sub threshold run1min 24s rest 20min bike easy cooldown

  • 042826

    80min easy run. End with 3 strides172 SPM | 6:59/km | 122BPM

  • 042726

    Back Squat 3×3 @ 75kgDB Press 3x 15kg – 10,10,8 Bench Press 3×5 @60kg – 5,5,4Pull Ups 3×7 Zercher Reverse Lunges 3×5 @47kg1 leg Romanian Deadlift 3×10 @16kg (unassisted) Bulgarian Split Squat 3×8 @15kg DBsBB Row 3×10 @ 45KG

  • 042626

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

  • 042526

    AM2km Easy RunThreshold Run 5x6min – 13-11.8 kmph10min Easy Run Cooldown PM25km Concept 2 ErgBike

  • 042326

    10min Easy Run5R of Hill Runs @5-6% Treadmill @400m on : 2min Easy Jog 15min Assault Bike Recovery