Dennis WODS 2.0
AM2km Easy RunThreshold Run 5x6min – 13-11.8 kmph10min Easy Run CooldownPM25km Concept 2 ErgBike
65min Easy Run 114BPM25min Elliptical 119BPM
6x5min Threshold Run (1min rest)Done on treadmill – 12.3 to 13.5/kmph
30 Min easy run
60min indoor bike at 122 avg HR
60mins of3min of repeating:Ski, Row, Bikeat Zone 1 & 2
2KM Warm up8 x 4min Runs on Treadmill at Subthreshold/Threshold10min walk
45min Run |6.6KM | 6:50/km | 174spm | 118BPMthen in gym3Min Ski3Min Run 3Min Assault Bike3Min Run3Min Row3Min Run
40min RunSpeed up every 5th minute (for 30seconds)5:52/km | 137BPM | 173spm
45min elliptical zone 1-23min skipping rope