Dennis WODS 2.0

Category: Hyrox

  • 110824

    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

  • 110624

    3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0

    3x20m Sled Pull @ 100, 110, 120kg

    16M EMOM
    60s Ski (cals) @13,13,12,12
    60s Walking Lunges @20kg @17,17,16,17m
    60s Burpee Broad Jump @12,13,12,10m
    60s Rest

  • 110124

    Deadlift 3-2-1 @ 90-100-105
    Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f)

    Barbell Good Morning 3×20 @20kg
    DB Push Press 3x Max @18kg DBs @12,10,8

  • 103024

    50min run, -ve split every 10mins

    1. 6’23”
    2. 6’16”
    3. 6’13”
    4. 5’56”
    5. 5’38”

    Distance -8.24KM
    Avg Page – 6’05”
    Avg HR – 148BPM

    Cold Plunge after. 13.9 degrees, 3mins

  • 102724

    Zercher reverse lunges 12-8-6-4 @ 40-50-55-62(1)

    Ring rows elevated @ 20”x15, 24”x12, 30”x11, 30”x10

    11 rounds x 500m row

    Total time 35:01 , 24:01 working time

    100 push ups

  • 102524

    4x Sled Push 10m Unbroken @155, 170, 185, 195KG

    4x Sled Pull 10m @85, 110, 125, 140KG

    EMOM 16m
    1min Row @14, 15, 15, 14
    1min Wall Ball @15, 13, 13, 15
    1min Box Jumps @17, 17, 19, 16
    1min Rest

    Total = 183

  • 102424

    Deadlift 3-2-1-3-2-1

    Machine Bench Press 3-2-1-3-2-1

    3R AMRAP:

    Banded Good Morning
    DB Push Press

  • 101924

    Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG

    Seated Sled Pull Max Weight at 40,45,50,55KG

    11 x500M Row
    60s between sets

    Total time 34:59.6
    Working time 23:59:6
    Average Per 500m 2:10.8
    S/M Average 23

  • 101624

    4 Rounds Sled Push x 10m Unbroken @150, 165, 180, 190 kg

    4 Rounds Sled Pull x 10m @ 80, 105, 120, 135kg

    16m EMOM

    1min Row @15, 15, 14, 14cals
    1min Wall Ball @16, 16, 13, 13
    1min Box Jump @19, 17, 16, 16
    1min Rest

    Total = 184

    Improvement all around from last week!

  • 101424

    Deadlift 3-2-1-3-2-1 @107.5, 117.5, 122.5, 112.5, 122.5 127.5
    Machine Bench 3-2-1-3-2-1 @30.5, 32.5, 33.75, 32.5, 33.75, 35

    3 Rounds of:
    Max Banded Good Mornings @30 (yellow band), 25 (teal + yellow band), 25 (teal + yellow band),
    Max DB Push Press @17.5KG @11,9,6