Category Archives: Anaerobic

042325

Posted on April 23, 2025 by dennisoh

4R Warm Up:12 DB Press @7.5KG15 Inverted Row20 BW Glute Bridge Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105 Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67 20-30-40-50-40-30-20 Wall Balls45S Sprint between rounds at 4:30 Stopped after the run after 50 Wall Balls 17:41

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042025

Posted on April 20, 2025 by dennisoh

3-2-1-3-2-1Superset Bench Press 61,66,70,65,70(1), 70(f)Weighted Pull up 10,15,20,13,17.5,20.5 4R:15 Dips15 Shrugs @30KG DB Tristan2 minutes work/ 1 minute restRepeat 4 times7 deadlift 80KG @12,8,4,1614 cal ski erg 1. Max burpees with the remaining time2. On your last rounds increase your … Continue reading →

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041225

Posted on April 12, 2025 by dennisoh

Warm up1k Ski1k Row 3-2-1-3-2-1 ofBench Press 60,64,68,64,68,71Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f) 4 rounds for NFT12 single arm db shoulder press (each arm)12 db reverse flys 4 rounds for NFT12-15 ring dips12single arm trx rows (each arm) … Continue reading →

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040525

Posted on April 5, 2025 by dennisoh

1k Run – Every 250m 15 Push Ups 3-2-1-3-2-1 ofBench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into itWeighted Pull Ups6,10,16,10,16,20.5 5R:90s of:14 cal bike + Max Thrusters @30kg @5,7,7,7,790s rest 4x15s Front Rach Hold @90,100,110,120KG PM:3.5km Run + 1.5km Walk

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040325

Posted on April 3, 2025 by dennisoh

100 Cal Ski Warm Up 18 minute EMOM Minute 1 – 15 db push press @12.5KG DBsMinute 2 – 12 deadlift 50KG @50KG 5R:500m ski erg – 85-90% effort30s max effort burpee pull ups90s rest after each round 1.7K Walk … Continue reading →

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031125

Posted on March 11, 2025 by dennisoh

Deadlift 5-3-1-5-3-1 @82-87-102-90-95-107 Push Press 3-2-1-3-2-1 @50-55-60-55-60-65 20min AMRAP10m Sled Push @10KG15 Ass Bike Cals20 Alt DB Snatch 15KG6R +10m PM – 30min Zone 2 Recovery Run

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022725

Posted on February 27, 2025 by dennisoh

100 cal ski warm up 18M EMOM60s 15 push ups (last 3R 12 push ups)60s 24kg KB sumo dl high pull 15r (last 3 r 12r) 5R of:2min 20cal row + 5 push press (30kg)1min rest

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