Category Archives: Rowing

121925

Posted on December 19, 2025 by dennisoh

Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals 15-12-9 of:Man Makers @ 15kgWall Walks Scaled down to15-9:Man Makers @ 15kgWall Walks – just 45 degrees18:50

Posted in Cardio, Rowing, WOD | Leave a comment

103125

Posted on October 31, 2025 by dennisoh

3 Rounds of:6 min Ski6 min Row5mins AMRAP:5 Pull Up (Kip)10 Push Ups15 Squats RPE3

Posted in Cardio, Rowing, Ski Erg, WOD | Leave a comment

102925

Posted on October 29, 2025 by dennisoh

4 Rounds of 3 Mins of3 Back Squat @ 60kg5 30″ Box Jumps 4 Rounds of 3 Mins of3 Bench Press @ 52.5kg5 6kg Med Ball Chest Pass 14 Rounds of:30s – RPE 9 Rowing30s – RPE 2 Rowing 1:58.3/500m … Continue reading →

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092125

Posted on September 21, 2025 by dennisoh

Bench Press 3×12 @40KG Pull Ups 10-8-6-4 @ BW – 3.5kg – 7.5kg – 10kg Row 5 x 1000m 90s between sets @ 2:05.9

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091125

Posted on September 17, 2025 by dennisoh

Row 30s: Rest 30s for 5k 35 mins. Average 1:57.6/500m

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090525

Posted on September 5, 2025 by dennisoh

Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg Row 12 Rounds x 500m *60s rest btw roundsAverage: 2:03.3/500m

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082125

Posted on August 21, 2025 by dennisoh

Press 3×3 @42KG Bench Press 3×3 @62.5KGSuperset 3 Pull Ups @12KG 11r x 500m of Row @2.08/500m

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080925

Posted on August 9, 2025 by dennisoh

Find a heavy 3 rep Deadlift @105KG 100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55 5k Row – 22:162:13/500m Speed

Posted in Benchmark, Rowing, Strength | Leave a comment

062725

Posted on June 27, 2025 by dennisoh

AM75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM PM10K Row – Slowly Increasing HR to 142BPM last 2KM

Posted in Aerobic Base, Rowing, Running | Leave a comment

052425

Posted on May 24, 2025 by dennisoh

4×4 Rowing (3min Rest) – 134BPM Round Meters Cal/Hr S/m Damper 1 967 930 24 5 2 967 930 25 2 3 957 910 23 3 4 952 901 23 2.5 Total: 3842m 917cal/hr avg | 23spm R1 : 62calsR2: … Continue reading →

Posted in 4x4, Cardio, Rowing | Leave a comment