052625

Posted on May 26, 2025 by dennisoh

Deadlift 5×3 @90KG
Press 5×8 @35kg
Chinese Wide Grip Bent Over Row 5×10 @40kg
Single Arm Lat Cable Pull 5×10

Posted in Strength | Leave a comment

052525

Posted on May 25, 2025 by dennisoh

AM:
45min Zone 1-2 Bike |128 BPM

PM:
3R of:
60s Ski Erg
60s Rest
60s Deadball Throw
60s Rest
60s Farmers Carry
60s Rest
60s Mountain Climber Slider
60s Rest

5Min Rest

3R of:
60s Sled Pull
60s Rest
60s Shuttle Runs
60s Rest
60s 5 Squat + 5m Lunges @25KG
60s Rest
60s 12KG Russian Twist
60s Rest

Posted in WOD | Leave a comment

052425

Posted on May 24, 2025 by dennisoh

4×4 Rowing (3min Rest) – 134BPM

RoundMetersCal/HrS/mDamper
1967930245
2967930252
3957910233
4952901232.5

Total: 3842m 917cal/hr avg | 23spm

R1 : 62cals
R2: 62 cals
R3: 60 cals
R4: 60 cals

Posted in 4x4, Cardio, Rowing | Leave a comment

052325

Posted on May 23, 2025 by dennisoh

Treadmill 26:29 Mins. Stopped because ankle pain
7:53/km | 122BPM

Elliptical 30mins – 135BPM

Posted in Cardio, Running | Leave a comment

052225

Posted on May 22, 2025 by dennisoh

Deadlift work up to 1×105
+ Upper body workout

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052125

Posted on May 21, 2025 by dennisoh

Bench 3×8 @ 55KG
1 Arm Bent Over Row 3×10 @24KG
Box Squat 3×10 @90,100,100KG
DB Press 3×8 @12KG


20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press

Posted in Bodybuilding, Strength, WOD | Leave a comment

052025

Posted on May 20, 2025 by dennisoh

1 hour Bike – 126BPM (zone 1 & 2)

Posted in Cardio, Indoor Bike | Leave a comment

051925

Posted on May 19, 2025 by dennisoh

60min Run – 7.08KM | 176SPM | 8:28/km | 121BPM

*first run back after sprain

Posted in Cardio, Running | Leave a comment

051825

Posted on May 18, 2025 by dennisoh

Team Workout (A,B,C,A,B,C)
6Rounds 6mins per station, 30s Off

A. 20m Walking Lunges
20m Farmers Carry

B. 250-300m Ski
15-20 Goblet Squat 20KG

C. 250-300m Row
15-20 Ball Slam 10KG

Posted in Team WOD | Leave a comment

051725

Posted on May 17, 2025 by dennisoh

Bench Press RPT
60kg x10
55Kg x11
50kg x 15

3×5 Pull ups at 12.5kg, last set 10kg

RPT Leg Press
140 x10
130 x11
120 x12

5r: 500m Row
30s Max Deadball Throw Up (Burpee) 3,3,3,3,3
90s Rest

Posted in Anaerobic, Strength | Leave a comment