Category Archives: Hyrox

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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110824

Posted on November 8, 2024 by dennisoh

Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1) Ring rows elevated 30″ @ 12,11,11,10 12 rounds x 500m row Total time 37:24 , 26:24 working time, Avg 2:12/500m

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110624

Posted on November 6, 2024 by dennisoh

3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0 3x20m Sled Pull @ 100, 110, 120kg 16M EMOM60s Ski (cals) @13,13,12,1260s Walking Lunges @20kg @17,17,16,17m60s Burpee Broad Jump @12,13,12,10m60s Rest

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110124

Posted on November 1, 2024 by dennisoh

Deadlift 3-2-1 @ 90-100-105Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f) Barbell Good Morning 3×20 @20kgDB Push Press 3x Max @18kg DBs @12,10,8

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