020425

Posted on February 4, 2025 by dennisoh

Work to Heavy Power Clean Triples – 60KG, 65KG(2)
Landmine Jerk 3×5 @20KG
Bench Press 6×3 @ 62.5KG
Assisted Nordic Curl 3×12 @17.5
Landmine Push Press 2×10 @10KG
Kneeling Landmine Press 2×5 @10KG

Posted in Explosiveness, Landmine, Strength | Leave a comment

020325

Posted on February 3, 2025 by dennisoh

45Min Run – 5.97KM | 7:45/km | 176 SPM |116BPM

Posted in Cardio, Running | Leave a comment

020225

Posted on February 2, 2025 by dennisoh

Sled Push 20M – Work up to 190KG
Sled Pull 20M – Work up to 125KG

16M EMOM:
1st Min – Cal Rows – 13,13,12,14
2nd Min – Wall Ball @10KG – 10,11,10,10
3rd Min – Box Jumps – 18,20,19,25
4th Min – Rest

Total: 175


Posted in Hyrox | Leave a comment

013125

Posted on January 31, 2025 by dennisoh

Pendulum squats
Leg press
Landmine cleans + jerks

Zercher Squat 12-8-6-4 @40,40,45,50kg
First set broken into 6,3,3

Pull ups 10,8,6,4 all body weight

11r of 500m ski
60s rest

Average 2:21.2/500m

Posted in Hyrox, Strength | Leave a comment

013025

Posted on January 30, 2025 by dennisoh

45Min Amrap of:
750M Run
20 Box Step overs 24″ 20KG
15 Strict Pull Ups
20M Farmers Carry @32.5KG DBs

5R + 750M + 12

Posted in Hyrox | Leave a comment

012925

Posted on January 29, 2025 by dennisoh

Bench Press
Chinese Rows
Landmine Cleans
Landmine Jerks
Landmine Press

Posted in Uncategorized | Leave a comment

012825

Posted on January 28, 2025 by dennisoh

45Min Easy Run
5.38KM | 8:20/KM | 168 SPM | 110BPM

Posted in Cardio, Running | Leave a comment

012725

Posted on January 27, 2025 by dennisoh

50m Sled Push 150KG
1k Run
50m Sled Pull 125KG
500m Run

5R:
10 Cal Ski
12 Push Ups
20 Reverse Lunges @20kg

Posted in Hyrox | Leave a comment

012625

Posted on January 26, 2025 by dennisoh

30Min Zone 2 – 6:06/KM | 129BPM | 4.93KM |182SPM

Posted in Running | Leave a comment

012525

Posted on January 25, 2025 by dennisoh

100 cal Row – 8:33
150 Wall Balls @6kg (Everytime break 8 Burpee over Rower) – 20:23

Posted in Uncategorized | Leave a comment