Dennis WODS 2.0

Category: Cardio

  • 042125

    56min Rucking with 6KG Backpack 12:03/km pace 82BPM

  • 041925

    80min Zone 2 Run |12KM | 131BPM |177 SPM | 6:41/km Pace

  • 041725

    Warm Up 10min Run

    5x6mins Run @ 4:43, 4:46, 4:49/km
    90s rest

    Only did 3 rounds

  • 041525

    100 min zone 2 | 14.76KM | 6:47/km | 129 BPM

  • 041025

    75 Min Run Zone 2 |11.17KM | 178 SPM | 6:43/KM Pace

  • 040525

    1k Run – Every 250m 15 Push Ups

    3-2-1-3-2-1 of
    Bench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into it
    Weighted Pull Ups6,10,16,10,16,20.5

    5R:
    90s of:
    14 cal bike + Max Thrusters @30kg @5,7,7,7,7
    90s rest

    4x15s Front Rach Hold @90,100,110,120KG

    PM:
    3.5km Run + 1.5km Walk

  • 040225

    Indoor Bike 1 Hour 40 Mins
    107 BPM

  • 033125

    Run 10min Warm Up
    then
    2x6min @ 4:33 & 4:41

    Suppose to do up to 5 rounds

  • 033025

    30 Min Assault Bike – Recovery 117 BPM

  • 032825

    Run to gym

    Superset 3-2-1-3-2-1
    Deadlift – 80-85-90-85-90-95
    Push Press – 50-55-60-55-60-65(f)-65(f)

    Run 10mins
    1.6KM Time Trial (Not Max) 7:10 | 158 BPM
    Walk back home