Category Archives: Hyrox

121924

Posted on December 19, 2024 by dennisoh

2k Row Warm Up 21Min EMOM60s 55KM Deadlift @15(45kg),10,10,10,10,10,1060s Wall Ball 6kg 15(all rounds)60s 10 Cal Ski (10 cals all rounds) 3R:Max Tri Ext (Cable)Max Inverted Row60s Plank

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121224

Posted on December 12, 2024 by dennisoh

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

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4 Rounds of 20m Sled Push @130,140,150, 160KG(rested once)4 Rounds 20m of Sled Pull @100, 125, 125, 125kg *500m Run between runs 1.5k run into 30-20-10 OfDeadlift @45KGBurpee over Bar 40 Wall Balls between each each 30s, 20s,10s 2.5k run … Continue reading →

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120724

Posted on December 7, 2024 by dennisoh

Hang Power Clean 3-2-1-3-2-1 @60KG, 63.6, 66, 63.5 , 65(1), 66 Bench Press 6×3 *3 Sec Pause @60kg 3 Rounds ofMax Push UpsBox Step Ups 60secsPull Ups 60secs

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120424

Posted on December 4, 2024 by dennisoh

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

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120324

Posted on December 3, 2024 by dennisoh

Ran to gym Hang power clean 3-2-1-3-2-1 @57.5, 62.5 , 67.5, 62.5, 66(1), 66 Bench Press 6×3 @60kg 3 Rounds:Max DB Press @10KG DB – 15,12,12Max Pull Ups @ 7,6,5Max DB Snatches @15KG DB – 5,4,4 Ran back home

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112424

Posted on November 24, 2024 by dennisoh

DB Bulgarian Split Squat 12-8-6-4 @15KG – 10KG – 12.5kg – 15KG (Drop weight to do full ROM) Inverted Row 3x Max @15-12-10-10 5 x 1000m Row, (90s rest) – 2:15/500m Pace!

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112024

Posted on November 20, 2024 by dennisoh

Hang Power Clean 3-2-1-3-2-1 @55-60-65-60-65-70(f) Bench Press 3-2-1-3-2-1 @60-61-62-61-62(1)*Working out alone so stopped for safety reasons 3Rounds of MaxPush Ups @25,20,15Inverted Rows @15,15,15Hang Clean & Jerk @40KG @3,4,3

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111424

Posted on November 14, 2024 by dennisoh

Ran to gymRow 30s On, 30s Rest. Reach 5km @36minsRan back

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111224

Posted on November 12, 2024 by dennisoh

Warm up3R:200m Row20 Glute bridges20 push ups 3×1 Sumo Deadlift @ 95, 100, 100KG3×1 Bench Press @ 65. 66, 67.5 3 Rounds:Max Cable Rows @25/6plates @12,10,8Max Dips @15, 12, 10 Conditioning100 Wall Balls @9kg @(9mins 24 secs)50 Burpee Broad Jump … Continue reading →

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