Dennis WODS 2.0

Category: Cardio

  • 102624

    50 min recovery run @6.39KM, 129BPM HR

  • 102124

    90 Min Recovery Run – 10.46KM. 127 Avg HR, 8’37″/KM pace

    3min Cold Plunge

  • 101924

    Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG

    Seated Sled Pull Max Weight at 40,45,50,55KG

    11 x500M Row
    60s between sets

    Total time 34:59.6
    Working time 23:59:6
    Average Per 500m 2:10.8
    S/M Average 23

  • 101724

    50min Easy Run – 6.21km, 8’03″km, 128BPM

    3min Cold Plunge 6 degrees

  • 101024

    50min run (Negative split every 10mins)


    MinsDistancePaceHR
    First 10mins1.32KM7’31″/km123BPM
    2nd 10mins 1.34KM7’25″/km132BPM
    3rd 10mins1.38KM7’12″/km136BPM
    4th 10mins1.50KM6’39″/km143BPM
    5th 10mins1.71KM5’50″/km156BPM

    3mins Cold Plunge @5.5 degree c

  • 100324

    50 min Run (Negative split every 10 mins)

    1st 10mins – 6’42″/km Pace | 115 BPM
    2nd 10mins – 6’41″/km Pace | 139BPM
    3rd 10mins – 6’39″/km Pace | 150BPM
    4th 10mins 6’09″/km Pace | 156BPM
    5th 10mins (DNF)

  • 093024

    30min run @ zone 2

  • 092624

    Run to gym

    Press 3x25kg @12,10,10
    1 arm cable Rope pull @17.5 @12,12,12
    Shoulder lateral raise 5kg @15,12,12

    5km row – 24:00

  • 091724

    Restarting fitness after Covid.

    Ran to gym
    10min Row – 2084m
    Ran back

  • 091124

    30min Run for Distance: 5.34KM with Jason and Jian Hung

    Screenshot

    30min singles pickleball cardio after