Dennis WODS 2.0

Blog

  • 122025

    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

  • 121925

    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

  • 121725

    E4MOM
    12 Front Squat @40KG
    15 Glute Bridge

    Bulgarian Split Squat 4×8 @12KG KBs

    5R:
    10 Bench Press @17.5KG DBs
    10 1 Arm Row @20KG

    Finisher
    30 Strict Pull Up
    Every break 5 DB Press @12.5KG

    8:02

  • 121525

    65min Zone 2 Run
    *Every 10mins, Accelerate for 30seconds

    10.81KM | 139BPM | 172SPM | 6:01/km

  • 121425

    AM:
    Easy 25min Bike @84BPM



    PM:
    Chipper

    60 cal row
    60 KB swing @ 24kg
    60m sled push @165kg
    60m farmers carry @32kg
    60 wall balls @9kg
    60m farmers carry @32kg
    60m sled pull @165kg
    60 kb swing @24kg
    60 cal row

    42:13

  • 121125

    Running Day

    20min zone 2
    Run Drills

    6R of:
    Run 30s on: 30s Off (v02max)
    3:12, 3:22, 3:25, 3:25, 3:43,3:19/km

    5 Min Walk

    6R of:
    Run 30s on: 30s Off (v02max)
    3:10, 3:29, 3:30,3:40,3:39, 3:36/km

    5min easy run

  • 121025

    Row 12R
    20s on : 40s Off
    70 calories total

    21-15-9 of:
    Burpee over rower
    Wall Ball 9kg

    6:20



    PM:
    30 min easy bike

  • 120925

    40 Min Zone 2 | 6.72km | 135BPM | 5:57/km | 173SPM

  • 120825

    30 Min Indoor Zone 2 | 4.69KM | 6:24/km | 132 BPM |180SPM

  • 120725

    New Training Block

    E4MOM
    15 Front Squat @35KG
    15 BW Glute Bridges

    Bulgarian Split Squat 4×6/leg @10kg DBs

    5R of:
    10 DB arnold press @7.5KG
    7 Weighted Push Up @15KG

    Finisher:
    15 Wall Walks
    Top of the min 3 Pull Up