071025

Posted on July 10, 2025 by dennisoh

AM
30 Min Run Max Distance – 5.85KM | 153BPM | 5:08/km | 188SPM

PM
Box Squat 5×3 @70KG

Romainan Deadlift 3×3 @80KG

Mess around with 4KG Clubbell

Posted in Cardio, Running, Strength | Leave a comment

070825

Posted on July 8, 2025 by dennisoh

1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,67(missed push press)

4R of:
10KB Swing @32KG
15 Belted Squats (Machine) @50KG

80m Reverse Sled Drag @125KG

Core Work
10 GHD Sit Ups (Practice)
20 TTB
50 Back Extensions

Posted in Strength, Weightlifting | Leave a comment

070725

Posted on July 7, 2025 by dennisoh

30min Zone 1 & 2 Run
6:29/km | 170SPM | 129BPM 4.63KM

Posted in Cardio, Running | Leave a comment

070625

Posted on July 6, 2025 by dennisoh

Redline Mix Doubles Simulation w Dee-Lyn
32:31 | 149BPM

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070525

Posted on July 5, 2025 by dennisoh

Redline Singles Intermediate Simulation @ Savage Gears

31:46 (Missed 70m of Mule Carry) | 149BPM

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070325

Posted on July 3, 2025 by dennisoh

3 rounds NFT

8 hip thruster @100KG
8 staggered leg trap bar deadlift/leg @60kg
8 slow tempo calf raises @40kg

5R of:
30 Cal Ski
30 Wall Balls
60s rest
Time: 26:06

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070225

Posted on July 2, 2025 by dennisoh

2 Hour Zone 1-2 Run | 7:21/KM | 129 BPM | 16.31KM | 178 BPM

Posted in Cardio, Running | Leave a comment

070125

Posted on July 1, 2025 by dennisoh

3×5 Bench Press @60KG
3×5 Press @40KG

Zercher Reverse Lunges 12-10-8-6-4 @37,42,47,52,60

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062925

Posted on June 29, 2025 by dennisoh

85min Zone 1-2 Assault Bike

Posted in Cardio, Indoor Bike | Leave a comment

062825

Posted on June 28, 2025 by dennisoh

3 Rounds
Max effort weighted dips @10R @15KG Weighted
Max effort weighted chin ups @2R @15KG Weighted

3 rounds
15 Push Ups
15 DB lateral raises @5KG
15 Reverse Bb Row

4x 20M Sled Pull @70,90,110,125KG
80M Sled Pull (Using Arms only) @60kg

WOD:
27 Burpee Over Box 24″
800m Run
21 Burpee Over Box 24″
100m Walking Lunges @20KG
800m Run
75m Walking Lunges @20KG
800m Run
50m Walking Lunges @20KG

Time: 35:44

Posted in Strength, WOD | Leave a comment