011325

Posted on January 13, 2025 by dennisoh

10 min warm up run

Then:
13Rounds of:
1Min faster run
1Min slower run

Avg 5:19/km (minus the warmup)
4.89KM

Posted in Cardio, Running | Leave a comment

011225

Posted on January 12, 2025 by dennisoh

Landmine Hang Power Clean
20mins work to heavy triple @ 35KG

Bench Press 6×3 @61KG – Missed last rep

4Round of 2Min on, 1 Min Off
*Last round 3min on

7 Deadlift @75KG
14 Cal Ski
Max Burpees (12,8,4,16)

Landmine Ab Standing Rotation 3×8

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090125

Posted on January 9, 2025 by dennisoh

10mins – Hang Power Clean Triples – worked up to 60KG
2×3 Snatch hang high pull @65KG

Bulgarian Split Squat 12-8-6-4 @10KG DBs, 12.5kg DBs, 30KG DB(1), 17.5kg DBs
Pull Ups BW – 10-8-6-4 (broken up)

6x1000m Row Negative Split

1st Km – 2:21/500m
2nd km – 2:22/km
3rd km – 2:18/km

DNF after. Did not recover well last 2 nights.

Posted in Hyrox, Rowing, Strength | Leave a comment

010825

Posted on January 8, 2025 by dennisoh

5k Zone 2 Run | 6:21/km pace | 31:48 | 131 bpm | 188 SPM

Accessory Work
Few sets of chest and shoulders

Posted in Bodybuilding, Cardio, Running | Leave a comment

010725

Posted on January 7, 2025 by dennisoh

1HR45Min Run | Zone 1 Easy Run |13.23KM | 7:56/km | 115BPM | 175SPM

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010625

Posted on January 6, 2025 by dennisoh

2x40m Sled Push
*500m run in between rounds
Round 1: 20m – 100KG, 10m – 115KG, 10m – 125KG
Round 2: 125KG unbroken

2x40m Sled Pull @125KG
*500m run in between rounds

Chipper
1k Ski
50m Sled Push @ 150KG
1k Row
100m Burpee Broad Jump

Time: 26:07

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010525

Posted on January 5, 2025 by dennisoh

60min run – Under 70% HR – 8.51KM | 123BPM | 7:03/km

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010424

Posted on January 4, 2025 by dennisoh

4 Rounds:
500m Run
1k Ski
80 Wall Balls

47:33
*Partner WOD with Jason

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010324

Posted on January 3, 2025 by dennisoh

10 min warm up run

12 Rounds:
1 Min Sprint
1 Min Recovery

5.83KM total (including warm up run) | 5’50″/km | 169 SPM | 146BPM

Posted in Cardio, Running | Leave a comment

010125

Posted on January 1, 2025 by dennisoh

90mins Run (80mins easy + 10 mins speed up)

11.13KM | 170SPM | 113BPM

Posted in Active Recovery, Running | Leave a comment