Dennis WODS 2.0

Category: Cardio

  • 020825

    Heavy Sled Push 20m Unbroken. Worked up to 160KG. 170KG Rested Twice
    Assisted Nordic Curl 3×12

    Death by Burpees (Buy in 5 Ring rows) 13 Rounds + 10

    Suitcase Carry 20KG 3x 30s
    Shoulder Lateral Raise Accessory Work

  • 020725

    60Min Stationary Bike – 114BPM

  • 020525

    50Min Run (-ve Split every 10mins)
    8.74KM | 144BPM | 5:44/KM

  • 020325

    45Min Run – 5.97KM | 7:45/km | 176 SPM |116BPM

  • 012825

    45Min Easy Run
    5.38KM | 8:20/KM | 168 SPM | 110BPM

  • 012125

    82min run – 10.92KM | 7:33/km | 172 SPM | 120BPM

    Wanted to do 90mins but foot was hurting

  • 012025

    Bulgarian Split Squat 12-8-6-4 @10kg, 12.5kg, 15kg, 20kg DBs

    Chin Ups 10-8-6-4 @10,5+3-6-4

    7K Row @ 33.38 |2:24.1/500m |19 s/m

  • 011625

    Zone 1 5k Run – 36:16 | 7:14/km | 121BPM

  • 011325

    10 min warm up run

    Then:
    13Rounds of:
    1Min faster run
    1Min slower run

    Avg 5:19/km (minus the warmup)
    4.89KM

  • 090125

    10mins – Hang Power Clean Triples – worked up to 60KG
    2×3 Snatch hang high pull @65KG

    Bulgarian Split Squat 12-8-6-4 @10KG DBs, 12.5kg DBs, 30KG DB(1), 17.5kg DBs
    Pull Ups BW – 10-8-6-4 (broken up)

    6x1000m Row Negative Split

    1st Km – 2:21/500m
    2nd km – 2:22/km
    3rd km – 2:18/km

    DNF after. Did not recover well last 2 nights.