123025

Posted on December 30, 2025 by dennisoh

4MOM 4Rounds of:
7 Front Squat @75% @45KG
10 Glute bridge @20kg plate

4×10 Forward Lunges @ 2DB Front Rack @15KG DBs

16m emom of
16 Push Ups
16 Bent over barbell row @30kg
11 Arnold Press @10KG
8 Banded Pull Ups

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122925

Posted on December 29, 2025 by dennisoh

60min Zone 2 Run | 9.89KM | 141BPM | 6:04/km | 181SPM

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122825

Posted on December 28, 2025 by dennisoh

4 Rounds For time:

25 Wall Balls 9kg
10 burpee pull ups
25KB Swings @16kg
25m sandbag lunges @30kg
50m Farmers Carry @24kg KBs

37:30 | 146BPM

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022625

Posted on December 26, 2025 by dennisoh

45 min easy run

Did 15 min indoor because it was raining then 30mins outdoors.

Outdoor run 30 mins | 5.28KM | 182SPM | 5:41/km | 138BPM

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122425

Posted on December 24, 2025 by dennisoh

E4MOM 4R:
9 Front Squat @ 70% @42KG
10 Glute Bridge @20KG

4 x 10 Bulgarian Split Squat @12KG KBs

EMOM 4R of
60s 16 Push Ups
60s 12 Barbell Row @30KG
60s 10 Arnold Press @10KG
60s 8 Banded Pull Up

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122325

Posted on December 23, 2025 by dennisoh

35 Min Recovery Run | 4.6KM | 117BPM | 163spm | 7:54/km

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122225

Posted on December 22, 2025 by dennisoh

Accumulate 300 Cal on the Ski
Every 2 Mins do 8 KB swing @16kg + 10 Sandbag Lunges @10kg

43:29

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122125

Posted on December 21, 2025 by dennisoh

2R of:
500m Run
20m Sled Push @200KG
500m Run
40m BBJ
500m Run
20m Sled Pull @150KG
500m Run
50m Sandbag Lunges @30kg
500m Run
50 Wall Balls @9kg

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122025

Posted on December 20, 2025 by dennisoh

20 Min Zone 2 Run

Running Drills then:-

2R of
7 x 30s On : 30s Off @

4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/km
then
3:40, 3:54, 4:00, 3:58, 3:54, 3:58, 3:50/km

*5min Walk Between 1st and 2nd Round

5min Cooldown Run

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121925

Posted on December 19, 2025 by dennisoh

Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals

15-12-9 of:
Man Makers @ 15kg
Wall Walks

Scaled down to
15-9:
Man Makers @ 15kg
Wall Walks – just 45 degrees
18:50

Posted in Cardio, Rowing, WOD | Leave a comment