082825

Posted on August 28, 2025 by dennisoh

40 Min Run |125BPM | 7:34/km | 175SPM | 5.29KM

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082725

Posted on August 27, 2025 by dennisoh

Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG

Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG

Row 11 Rounds x 500m *60s rest btw rounds
Average 2:03:4/500m

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082625

Posted on August 26, 2025 by dennisoh

Zercher Squat 3×3 @62KG

Romanian Deadlift 3×3 @82KG

Bench Press 3×3 @64KG

3R:
20 Banded Good Morning
AMRAP DB Push Press 20KG @11,10,10

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082525

Posted on August 26, 2025 by dennisoh

5KM Zone 2 Run | 7:11/km | 179SPM | 121BPM

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082425

Posted on August 24, 2025 by dennisoh

90min outdoor run. Cut short to 62mins. Abs cramping

8:23km | 7:37/km | 176spm | 116BPM

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082325

Posted on August 23, 2025 by dennisoh

4 x 15m sled push – worked up to 175kg
4 x 15m sled pull – worked up to 115kg

16 min EMOM
60s row @ 14c
60s wall ball @ 15
60s box step up @ 15
60s rest

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082225

Posted on August 22, 2025 by dennisoh

50min Indoor Run | 7.03KM | 7:08/KM | 116BPM

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082125

Posted on August 21, 2025 by dennisoh

Press 3×3 @42KG

Bench Press 3×3 @62.5KG
Superset 3 Pull Ups @12KG

11r x 500m of Row @2.08/500m

Posted in Cardio, Rowing, Strength | Leave a comment

082025

Posted on August 20, 2025 by dennisoh

50 min Run, -ve split every 10mins
6:50, 6:25, 5:56, 5:36, 5:02/km

138BPM | 5:54/km | 180SPM | 8.47KM

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081925

Posted on August 19, 2025 by dennisoh

AM:
Zercher Squat – Find heavy 3 rep – 65KG
Zercher Squat 3×3 @60KG

Romanian Deadlift 3×4 @80KG

3r of:
20 Banded good morning
10 DB Push Press @20KG DBs

PM:
30min Treadmill Run | 8:12/km | 117BPM | 3.69KM

Posted in Cardio, Running, Strength | Leave a comment