Dennis WODS 2.0

Blog Posts

  • 042226

    65min Easy Run 114BPM25min Elliptical 119BPM

  • 042126

    6x5min Threshold Run (1min rest) Done on treadmill – 12.3 to 13.5/kmph

  • 042026

    Squat 3×3 @72kgPress 3×10 @14kg Bench Press 3×5 @58kgPull Ups 3×6 1 Leg RDL 3×10/10 @24kg KBzercher squats 3×5/5 @45kg Bulgarian split squat 3×10/10 @14kg dbsBarbell Row 3×10 @40kg

  • 041926

    30 Min easy run

  • 041826

    60min indoor bike at 122 avg HR

  • 041726

    60mins of3min 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 Ski3Min Run 3Min Assault Bike3Min Run3Min Row3Min Run

  • 041426

    Zercher Reverse Lunges 3×5 @40kgDB Rows 3×8 @24kg DBs Bench Press 3×5 @55kgSuperset 5 Pull Ups Romanian Deadlift 3×5 @60kgPress 3×8 @14kg DBs

  • 041326

    2km easy run 10R x 3min , 36s rest : 5:20-5:05/km 3min easy run

  • 041226

    Back Squat heavy single 70kg 3×3 Back Squat 60kg5 wall balls in between

  • 041126

    IJM 10KM Run – 56:16 | 151BPM | 5:37 pace | 172 spm A little slower than expected

  • 040926

    Threshold Run test10x3min : 36s restdid at 5/km Pace Did 7 rounds. Heart rate a little too high. Change to slower run next week

  • 040826

    Bench Press 5×5 @50KGPull Ups 5 Reps Superset Press 5×5 @ 35KG

  • 040726

    5K easy run | 32:47 | 6:33 | 172spm | 130BPM

  • 040526

    HYROX doubles mens with Peng. 1:22:49 | 154BPM

  • 040426

    Hyrox Singles – 1:33:37 – 156BPM First singles hyrox. Felt good till Wall Balls.

  • 040326

    Hyrox SG Mens Relay with Peng, CY and Dennis Yin Did the ski and BBJ stations (time includes run, rox in, station and rox out till tag partner) Ski – 8:56 – 166BPMBBJ – 9:37 – 162BPM

  • 033026

    40min RunSpeed up every 5th minute (for 30seconds) 5:52/km | 137BPM | 173spm

  • 032926

    30min Bike @ 135BPM

  • 032826

    35min Indoor Bikethen 6 rounds of:5min Row5min Ski 130BPM

  • 032726

    Sled Push work up to 150kg 20m 16m EMOM of12 cal Ski15 Wall ball20m Sandbag lunges60s rest

  • 032626

    45min elliptical zone 1-2 3min skipping rope

  • 032526

    Training Peng & Marco at backyard 5R12.5m sled pull @100,105,110,115,120500m run1-2m rest 8R x 500m Ski – avg 2:32/500m

  • 032426

    60min zone 2 run | 9.15KM | 6:36/km | 157watts | 174spm | 139BPM

  • 032326

    5R:20 Wall Ball15 BBJ -1.5m minumum10 Thrusters 10kg DBs1000m run Did 3 rounds only. KOed

  • 032226

    Low-Med intensity. Just getting body back into training5min Ski5min Row5min Ski5min Row10min Bike145BPM Average 5R:4 Bench Press @60KG5 Pull Up 5R:8 Arnold Press @12.5KG DBs10m Sled Pull (Seated. Arms only)

  • 031426

    Run by the cabin at Plymouth (Rusty sheds) 5KM – 36:35 | 7:19/km | 151BPM | 163SPM | 158m Elevation Gain Did some interval runs in between.

  • 031026

    10KM Run around Solothurn with Dee-Lyn and Daniel 52:59 PR5:17/km | 178BPM | 148BPM

  • 030926

    Running around Solothurn 60min Run | 131BPM | 6:46/km | 8.95km |

  • 030526

    78Min Run around Solothurn | 142BPM | 6:17/km | 12.4KM

  • 022626

    60min Indoor Bike between client – 15mins, 15mins, 30mins

  • 022526

    Incline Bench Press 3×5 @ 50KGPull Ups 3×7 BWDB Press 3×8 @ 15KG DBsDB Bent Over Row @27.5KG

  • 021526

    Pace Kim Zhuan 5k24:47 | 4:57/km | 146BPM | 187 BPM PM:7k Zone 2 Run | 120BPM | 6:08/km | 181SPM

  • 022426

    Indoor Bike 70mins | 127 BPM

  • 022326

    Bottoms Up Back Squat 3×3 @60KG1×5 @65kgRomanian Deadlift 3×5 @70kgBulgarian Split Squat Deficit 3×10 @12.5kg DBsNordic curl 3×6Tibialis Raises 3x 10KG

  • 022126

    30min Indoor Bike | 112 BPM

  • 022026

    Indoor Bike 30mins |115BPM

  • 021926

    AM5k Time Trial | 23:18 | 154BPM | 4:40/km | 183SPM | 221 watts PM60min Indoor Bike | 121 BPM

  • 021826

    Strength Work (Cant remember omg!!!!) I think Bench Press, Pull Ups, Rowing

  • 021726

    AM5k Zone 2 Run | 133BPM | 5:29/km PMWorkout with Ronel at Anytime Fitness SS2 2 sets of Pull UpsIncline Bench PressT Bar RowTricep ExtensionBicep Preacher Curl

  • 021626

    Back Squat 3×3 @80KGCyclist Squat 3×10 @30kg DBNordic Curl 3×6Tibialis Cur 3×8.5kg PM:45min Indoor Bike | 102 BPM

  • 021426

    Indoor Bike 60mins | 107BPM

  • 021326

    End Cycle Workout Day EMOM 61 High Box Jump E3M 12mins3 Broad Jump6 alt lateral Bounding Jumps10 Explosive Push Ups For Time:50cal Row75 wall ball50KB Swing20m Sled Push 100kg?60 Wall Ball20m Sled Pull 45 Wall Ball100m Farmer Carry 24kg kbs30 Burpee Broad Jump30 Wall Ball50 Cal Row Time: 33:30

  • 021026

    30 Min Easy Biking | 118BPM

  • 021226

    Back Squat 3×3 @70kgBench Press 3×3 @60kgWeighted Pull Up 3×3 @10KGMachine Press 5×5 @20kg/sideBent over DB Row 3×[email protected] Curl 3×6Tibialis Curl 3x 8.5kg @20,18,12

  • 021126

    WOD at Morph KLGCC 8min x 5 zones Zone 1250m Ski15 Ball Slam @10kg Zone 2250m Row15 KBs Deadlift @24kg Zone 3600m Bike50m Sled Push Zone 410m x 10 Shuttle Run25 Wall Ball15 Lunges @20kg Zone 5250m Run15 Burpee Box Overs 150BPM Average PM:6KM Easy Run | 6:46/kmg | 120BPM

  • 020926

    15min Zone 2 RunWarm Up Drills10R of 40s On: 40s Off | (avg 4-4:35/km pace)5min Walk10R of 40s On: 40s Off | (avg 3:52-4:17/km pace)

  • 020826

    AM – Run Club 5k Pacing Pace 8 Group PM – 10KM Easy Run58:07 | 177SPM | 137BPM | 5:48/km

  • 020626

    E6MOM 4R:60s Bear Crawl60s Sled Push 100kg60s Sled Pull 100kg then:-10 Tempo Goblet Squat 16kg8 DB Bent over Row 17.5kg8 KB Forward Lunge 17.5kg Accumulate 110cals on airbikeTop of every 2mins4 Burpee Broad Jump8 Wall Ball 6kg