Dennis WODS 2.0
45min Easy Elliptical15min Easy Bike30min Easy Rowing
45 Min Easy Run with 4 strides – 6.96KM | 6:28/km | 120BPM
Easy Day
20min Easy Run (treadmill)20min Assault Bike20min Row – 4180m | 2:23/500m | 140BPM
80min easy run. End with 3 strides172 SPM | 6:59/km | 122BPM
45min Run |6.6KM | 6:50/km | 174spm | 118BPMthen in gym3Min Ski3Min Run 3Min Assault Bike3Min Run3Min Row3Min Run
4R of:60s 10 cal row60s 16 DB Snatch 12.5kg (8/8)60s BW Walking lunges60s 10 cal skiRPE6
Indoor Bike 60mins |114BPM avg
AM75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPMPM10K Row – Slowly Increasing HR to 142BPM last 2KM
50 Min Zone 2 Run7.55KM | 6:38/KM Pace | 131BPM | 178 SPM
100 min zone 2 | 14.76KM | 6:47/km | 129 BPM