Category Archives: Strength

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

Posted in Cardio, Rowing, Strength | Leave a comment

092025

Posted on September 20, 2025 by dennisoh

Zercher Reverse Lunges 12-8-6-4 @ 45-55-59-64KG Zercher Squats 3×3 @64KG Romanian Deadlift 3×3 @ 85KG KB Halos 50 per side @12KG KB

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091725

Posted on September 17, 2025 by dennisoh

Bench press 3×3 @ 63kg Superset 3 pull ups @ 13kg Press 3×3 @ 43kg Few sets of shouldering lateral raises @ 5kg

Posted in Bodybuilding, Strength | Leave a comment

090925

Posted on September 9, 2025 by dennisoh

Warm Up:3R:20m Row10 Glute Bridge/leg20 Push Ups 3×1 Deadlift @110KG3×1 Bench Press 70KG 3R:Max Dips 23, 18, 15Max Chin Ups 10, 9, 6 100 Wall Ball @6kg50m Burpee Broad Jump100 double UndersTotal: 14min 12s

Posted in Active Recovery, Strength | Leave a comment

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

Posted in Cardio, Rowing, Strength | Leave a comment

090425

Posted on September 4, 2025 by dennisoh

Press 3×3 @ 43kg Zercher Squat 3×3 @63KG Romanian Deadlift 3×3 @83KG 3R ofGood Morning 20Kg @ 20Push Press x 20Kg dbs @ 12, 11, 10

Posted in Explosiveness, Strength | Leave a comment

090125

Posted on September 1, 2025 by dennisoh

Savage South Quay opening Bench Press 3×3 @63KG Wanted to do Romanian Deadlift – but body was tired. Concept 2 Bike – Cooldown 30min Bike

Posted in Active Recovery, Indoor Bike, Strength | Leave a comment

083025

Posted on August 30, 2025 by dennisoh

3x20m Sled Push 135,150 3x20m Sled Pull 90,100,110 16m EMOM60s Double Unders – 5560s Walking Lunges 25KG – 17 meters60s Burpee Broad Jump 17 meters60s Rest

Posted in Strength, WOD | Leave a comment

082725

Posted on August 27, 2025 by dennisoh

Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG Row 11 Rounds x 500m *60s rest btw roundsAverage 2:03:4/500m

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082625

Posted on August 26, 2025 by dennisoh

Zercher Squat 3×3 @62KG Romanian Deadlift 3×3 @82KG Bench Press 3×3 @64KG 3R:20 Banded Good MorningAMRAP DB Push Press 20KG @11,10,10

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