Dennis WODS 2.0

Category: Cardio

  • 121224

    Bulgarian Split Squat 12-8-6-4 @ 10kg DBs, 25KG Barbell, 15KG DBs, 20KG DBs

    Chin Ups 10-8-6-4 (BW, recovering from golfers elbow)

    7x1000m Rowing @90s Rest – Avg 2:13.5/500m

  • 121024

    60min Recovery Run – 7.44KM, 8’05″/km, 113BPM

  • 120524

    5k Recovery Run – 39:38mins, 7’55”.km, 116BPM

  • 120424

    DB Bulgarian Split Squat 12-8-6-4 @ 12.5kg, 12.5kg, 15kg, 17.5kg

    Chin Ups 4×5 @5kg

    6x1000m Row 90s Rest @2:14.5/500m Avg

  • 112624

    50mins Run, Every 5mins -ve split
    8.08KM, 6’12” Pace, 140BPM
    1. 6’46″/km
    2. 6’35″/km
    3. 6’32″/km
    4. 6’31″/km
    5. 6’27″/km
    6. 6’14″/km
    7. 6’04″/km
    8. 5’56″/km
    9. 5’47″/km
    10. 5’17″/km

    1 hour of Shoulder bodybuilding after

  • 112524

    55 min Zone 2 Run – 7.6KM, 7’15” Pace, 127Bpm HR

  • 111424

    Ran to gym
    Row 30s On, 30s Rest. Reach 5km @36mins
    Ran back

  • 111124

    Star of deload week

    Run 10mins warm up

    1.6k Run @ 7:04, 4’25” , 164BPM

    Run 10mins cooldown

  • 110724

    Run – 55mins Zone 2 – 7.62KM, 7’13″/KM, 133BPM

  • 103124

    30 Min Zone 2 – 4.43KM, 135avg BPM. 6’47” Pace