Category Archives: Strength

082325

Posted on August 23, 2025 by dennisoh

4 x 15m sled push – worked up to 175kg4 x 15m sled pull – worked up to 115kg 16 min EMOM60s row @ 14c60s wall ball @ 1560s box step up @ 1560s rest

Posted in Strength, WOD | Leave a comment

082125

Posted on August 21, 2025 by dennisoh

Press 3×3 @42KG Bench Press 3×3 @62.5KGSuperset 3 Pull Ups @12KG 11r x 500m of Row @2.08/500m

Posted in Cardio, Rowing, Strength | Leave a comment

081925

Posted on August 19, 2025 by dennisoh

AM:Zercher Squat – Find heavy 3 rep – 65KGZercher Squat 3×3 @60KG Romanian Deadlift 3×4 @80KG 3r of:20 Banded good morning10 DB Push Press @20KG DBs PM:30min Treadmill Run | 8:12/km | 117BPM | 3.69KM

Posted in Cardio, Running, Strength | Leave a comment

080925

Posted on August 9, 2025 by dennisoh

Find a heavy 3 rep Deadlift @105KG 100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55 5k Row – 22:162:13/500m Speed

Posted in Benchmark, Rowing, Strength | Leave a comment

080525

Posted on August 5, 2025 by dennisoh

Clean + Hang Clean + Push press + Jerk. Worked up to 60kg Sled Pull 95kg – for about 10minsBox Squat 3×3 @80kgPress 3×3 @40,44,44KG

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080125

Posted on August 1, 2025 by dennisoh

Romanian DL 3×3 @70KGPress 3×3 @40KGShoulder Exernal Rotation Exercises

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073125

Posted on July 31, 2025 by dennisoh

Box Squat 3×3 @70KGSled Push and Pull work up to 145KGBench 3×3 @60KGShoulder ExercisesDeadhang 90sKB Farmers Hold 32KGs 90s

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071925

Posted on July 19, 2025 by dennisoh

Bench Press work to heavy single – 72.5KG 5×5 Pull Ups 4R of:8 DB Press @15KG *last round 68 Bent Over DB Row @22.5KG8 Plate Shrugs @25KG

Posted in Bodybuilding, Strength | Leave a comment

071825

Posted on July 18, 2025 by dennisoh

Power Clean & Jerk work u to heavy single – 73KG Hang Snatch work up to heavy single – 43KG Box Squat 3×3 @70KG

Posted in Explosiveness, Strength, Weightlifting | Leave a comment

071725

Posted on July 17, 2025 by dennisoh

Zercher Reverse Lunges 3×6 @50kgBench Press 3×3 @60kgShoulder Strength using MacebellChina Rows 3×8 @40kg

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