Category Archives: WOD

071125

Posted on July 11, 2025 by dennisoh

60m EMOM60s Ski 11cals for 15mins, then 10cals for 15mins60s Row 11cals for 15mins, then 10cals for 15mins60s 10m Sled Push 55,75,95 (increase every 10mins) Only managed 30mins. 11 cals is insane. Went too hard.

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070625

Posted on July 6, 2025 by dennisoh

Redline Mix Doubles Simulation w Dee-Lyn32:31 | 149BPM

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070525

Posted on July 5, 2025 by dennisoh

Redline Singles Intermediate Simulation @ Savage Gears 31:46 (Missed 70m of Mule Carry) | 149BPM

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070325

Posted on July 3, 2025 by dennisoh

3 rounds NFT 8 hip thruster @100KG8 staggered leg trap bar deadlift/leg @60kg8 slow tempo calf raises @40kg 5R of:30 Cal Ski30 Wall Balls60s restTime: 26:06

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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 →

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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 →

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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

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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 →

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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

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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

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