072025

Posted on July 20, 2025 by dennisoh

AM:
5K Zone 2 Run – 35:21 | 7:03/km | 182SPM | 116BPM

PM:
50Min EMOM:
60s Ski 12-10c
60s Row 12-10c
60s Squat Thrusts 25
60s 10m Sled Push (increase weight 5kg every Round 70,75,80,85,90,95,100,105,110,115)

143BPM Avg HR

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071925

Posted on July 19, 2025 by dennisoh

Bench Press work to heavy single – 72.5KG

5×5 Pull Ups

4R of:
8 DB Press @15KG *last round 6
8 Bent Over DB Row @22.5KG
8 Plate Shrugs @25KG

Posted in Bodybuilding, Strength | Leave a comment

071825

Posted on July 18, 2025 by dennisoh

Power Clean & Jerk work u to heavy single – 73KG

Hang Snatch work up to heavy single – 43KG

Box Squat 3×3 @70KG

Posted in Explosiveness, Strength, Weightlifting | Leave a comment

071725

Posted on July 17, 2025 by dennisoh

Zercher Reverse Lunges 3×6 @50kg
Bench Press 3×3 @60kg
Shoulder Strength using Macebell
China Rows 3×8 @40kg

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071625

Posted on July 16, 2025 by dennisoh

5KM Zone 2 | 37:22 | 7:29/km | 117BPM | 181SPM

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071525

Posted on July 15, 2025 by dennisoh

Box Squat 3×5 @80KG
Romanian Deadlift 3×10 @ 70KG

WOD

25 Cal Ski

2R:
50 Squat Thrusts
70m Mule
40m Sled Push + Sled Pull (Alt 10m’s)


Buyout:
25 Cal Ski

Finisher:
100 Squat Thrusts
100 Russian Twists
*Evertime Break, 3 Pull Ups.

6 Breaks total.

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071425

Posted on July 14, 2025 by dennisoh

60mins Zone 2 Run | 7.69KM | 7:48/km | 121BPM | 180SPM

Posted in Cardio, Running | Leave a comment

071325

Posted on July 13, 2025 by dennisoh

Redline Simulation Mens Doubles With Jason – 31mins +

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071225

Posted on July 12, 2025 by dennisoh

Bench Press 3×5@60KG
*Superset 5 Pull Ups

Press 5×3 @40KG

Barbell rows 5×10@40KG

Posted in Strength | Leave a comment

071125

Posted on July 11, 2025 by dennisoh

60m EMOM
60s Ski 11cals for 15mins, then 10cals for 15mins
60s Row 11cals for 15mins, then 10cals for 15mins
60s 10m Sled Push 55,75,95 (increase every 10mins)

Only managed 30mins. 11 cals is insane. Went too hard.

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