Category Archives: WOD

062825

Posted on June 28, 2025 by dennisoh

3 RoundsMax effort weighted dips @10R @15KG WeightedMax effort weighted chin ups @2R @15KG Weighted 3 rounds15 Push Ups15 DB lateral raises @5KG15 Reverse Bb Row 4x 20M Sled Pull @70,90,110,125KG80M Sled Pull (Using Arms only) @60kg WOD:27 Burpee Over … Continue reading →

Posted in Strength, WOD | Leave a comment

062225

Posted on June 22, 2025 by dennisoh

EMOM for 20mins (45s ON, 15s OFF)A Med Ball Pass + BurpeeB skiC farmers carryD bikeE squat thrusts 3 Min Break EMOM for 20mins (45s ON, 15s OFF)A MuleB rowC shuttle runsD russian twistE squat thrusts 60s rest Death By … Continue reading →

Posted in WOD | Leave a comment

061925

Posted on June 19, 2025 by dennisoh

3×8 Hip Thrust @75KG3×8 1 leg trap bar dl @50kg3×8 Slow tempo calve raises @40KG 5x 90s On: 90s Off18 Cal Row + Max TTB – 5-7 Reps Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55

Posted in Bodybuilding, Strength, WOD | Leave a comment

061825

Posted on June 18, 2025 by dennisoh

Gym with Jason Tan at Optimum Fit Press 5-3-1-5-3-1-5-3-1 @45,50,55,35,40,45,35,40,45 Chinese Rows 6×5 @ 45KG 5R of:12 T-Bar Rows12 BW Dips 4R of:Shoulder Flys and Decline Chest Fly WOD:4R of:10 Squat @20KG Sandbag10m Lunges @20KG Sandbag10 Deadball Burpee @20kg Ball … Continue reading →

Posted in Bodybuilding, WOD | Leave a comment

060725

Posted on June 7, 2025 by dennisoh

SupersetBench press 6×5 @ 60KG5 reps Pull up @10KG 3R of:20 goblet squats @ 25kg Pair up to complete 5k skiSwap every 500m (Damper 10,8,6,4,2)2:15/500m

Posted in WOD | Leave a comment

053125

Posted on May 31, 2025 by dennisoh

Bench Press 5×6 @56,58,58,58,58Super Set 5 Pull Ups @10KG Press 5×5 @35KGPush Press 3×3 @50,55,58 WOD20min EMOM:All 1 Arm (Alt every min)5 KB Snatch5 KB Squat5 KB Clean5 KB Push press@12KG DB

Posted in Strength, WOD | Leave a comment

052525

Posted on May 25, 2025 by dennisoh

AM:45min Zone 1-2 Bike |128 BPM PM:3R of: 60s Ski Erg60s Rest60s Deadball Throw60s Rest60s Farmers Carry60s Rest60s Mountain Climber Slider60s Rest 5Min Rest 3R of: 60s Sled Pull60s Rest60s Shuttle Runs60s Rest60s 5 Squat + 5m Lunges @25KG60s Rest60s … Continue reading →

Posted in WOD | Leave a comment

052125

Posted on May 21, 2025 by dennisoh

Bench 3×8 @ 55KG1 Arm Bent Over Row 3×10 @24KGBox Squat 3×10 @90,100,100KGDB Press 3×8 @12KG 20min EMOM:All 1 Arm (Alt every min)5 KB Snatch5 KB Squat5 KB Clean5 KB Push press

Posted in Bodybuilding, Strength, WOD | Leave a comment

050125

Posted on May 1, 2025 by dennisoh

Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110 Push Press 3-2-1-3-2-1 @57,61,65,61(2),65(2),67 3R of:20 Push Ups8 Reverse DB Lunges @12.5KG DBs/leg5 Chin Ups 3 by 100 Chipper100 Cal Ski100 Walking Lunges @25KG 100 Wall Ball @7KGTime: 23:20

Posted in Bodybuilding, Strength, WOD | Leave a comment