Dennis WODS 2.0

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  • 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

  • 120325

    30 Min Run – 4.86KM | 6:11/km | 129BPM | 171SPM

  • 112925

    Mixed Doubles Hyrox with Dee-Lyn 1:18:10

    155BPM Average

  • 112725

    Last workout before heading to Hyrox SG

    3R:
    400m run – race pace
    10 DB thruster (light/moderate) – 10KG
    8 BBJ
    200m run
    3 min rest btw rounds

  • 112625

    30 Min Zone 2 Run

    4.95KM | 6:04/km | 174SPM | 135BPM

  • 112525

    4R: 20m Sled Push (100kg) + Goblet Squat 12kg
    3R: 20m Sled Pull (75kg) + 20m Bear Crawl

    5R:
    8 Jump Squats 20kg
    6 Push press 12.5KG DBs
    15cal AirBike
    3min Rest

  • 112225

    6R of:
    250m ski
    250m row
    15m Sled Pull @ 100kg
    500m Run
    1 Min Rest

    1:04:46 | 144BPM