Dennis WODS 2.0

Category: Hyrox

  • 121924

    2k Row Warm Up

    21Min EMOM
    60s 55KM Deadlift @15(45kg),10,10,10,10,10,10
    60s Wall Ball 6kg 15(all rounds)
    60s 10 Cal Ski (10 cals all rounds)

    3R:
    Max Tri Ext (Cable)
    Max Inverted Row
    60s Plank

  • 121224

    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

  • 120924

    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 Of
    Deadlift @45KG
    Burpee over Bar

    40 Wall Balls between each each 30s, 20s,10s

    2.5k run – only ran 1km (upper back started to hurt)

  • 120724

    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 of
    Max Push Ups
    Box Step Ups 60secs
    Pull Ups 60secs

  • 120424

    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

  • 120324

    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 – 15,12,12
    Max Pull Ups @ 7,6,5
    Max DB Snatches @15KG DB – 5,4,4

    Ran back home

  • 112424

    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!

  • 112024

    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 Max
    Push Ups @25,20,15
    Inverted Rows @15,15,15
    Hang Clean & Jerk @40KG @3,4,3

  • 111424

    Ran to gym
    Row 30s On, 30s Rest. Reach 5km @36mins
    Ran back

  • 111224

    Warm up
    3R:
    200m Row
    20 Glute bridges
    20 push ups

    3×1 Sumo Deadlift @ 95, 100, 100KG
    3×1 Bench Press @ 65. 66, 67.5

    3 Rounds:
    Max Cable Rows @25/6plates @12,10,8
    Max Dips @15, 12, 10

    Conditioning
    100 Wall Balls @9kg @(9mins 24 secs)
    50 Burpee Broad Jump (7mins 44 secs)
    100 Double Unders (3mins 23 secs)

    20Mins 40 seconds