Dennis WODS 2.0

Category: Cardio

  • 051225

    4×4 Ski Erg
    2:13
    2:20
    2:18
    2:18

  • 051125

    AM – 30min Swimming

    PM – 30min Zone 2 Ski Erg 134BPM

    Full Body Bodybuilding – Chest, Shoulder, Back & Hamstring

  • 051025

    30 Min Swim 3:29/KM 98BPM

    Bench Press 6×5 @55KG
    6 BW Pull Ups between sets

    Leg Extension Machine couple of sets

    Did some Echo Bike but stopped because of injury
    Did some ski erg after

  • 050825

    30 Min Ski Erg @131BPM

  • 050425

    10min Warm Up

    Run Intervals 8R x 4mins
    60s Rest btw rounds
    Round 1 4:33/km
    Round 2 4:0/km
    Round 3 4:37/km
    Round 4 4:40/km

    Abandoned,Struggling to keep pace
    Next time Try for 4:35/KM

    Run cooldown.

  • 043025

    45min Easy Run | 6.47KM | 6:57/KM | 124BPM | 173SPM

  • 042825

    1.6KM Run Time Trial – 6:55 | 4:19 Pace | 148 BPM | 183SPM

  • 042725

    30s hard row/ 30s rest – for time

    – Try to complete 5000m in under 30 minutes
    – Completely stop rowing during rest

    35 Rounds | 146 BPM

  • 042525

    90 minute long run

    – Keep the pace at 70-80%
    – For the last 10 minutes go hard as you can run. This should be held at your interval pace if you can manage it.

    Ran 1:17:48 only. No nutrition so was dropping pace and ab started to hurt

    Distance 12.63KM | 6:10/km pace | 179 SPM | 142 BPM

  • 042425

    50 Min Zone 2 Run
    7.55KM | 6:38/KM Pace | 131BPM | 178 SPM