Dennis WODS 2.0

Blog

  • 060126

    Sled Push 60m
    2min rest
    Sled Push 60m
    2min rest
    Sled Push 50m
    *Race Weight

    Bench Press 3×5 @60kg
    3×7 Chin Ups @5kg
    3×11 1 leg Contralateral Romanian Deadlift @17.5kg

  • 053126

    Run Club Easy Run ~40mins

  • 053026

    Round 1
    800 m Run @ Race Pace
    250 m Ski @ Fast Pace
    30-second rest
    250 m Ski @ Fast Pace
    400 m Run
    Rest 60 seconds

    Round 2
    800 m Run @ Race Pace
    12 m Sled Push
    30-second rest
    12 m Sled Push
    400 m Run
    Rest 60 seconds

    Round 3
    800 m Run @ Race Pace
    12 m Sled Push
    30-second rest
    12 m Sled Push
    400 m Run
    Rest 60 seconds

    Round 4
    800 m Run @ Race Pace
    5 Burpee Broad Jumps
    10-second rest
    5 Burpee Broad Jumps
    10-second rest
    12 m Sled Push
    400 m Run

    39:40

  • 052926

    3×10 Threshold on Elliptical (Trouble reaching HR)

  • 052826

    Ski & Row Intervals

  • 052726

    10min Warm up

    5x6min Threshold Run ~4:45/km

  • 052626

    45min Easy Elliptical
    15min Easy Bike
    30min Easy Rowing

  • 052526

    60m sled push
    2min rest
    50m sled push
    2min rest
    50m sled push
    Race weight

    Bench Press 3×5 @57KG
    Chin Ups 8-6-4-2 @ 5,7,10,12KG
    1 Leg RDL Contralateral Load 3×10 @17.5KG

  • 052426

    Run Club – 36min Run – 5.36km

  • 052326

    Round 1
    400 m Run @ Race Pace
    250 m Ski @ Fast Pace
    30-second rest
    250 m Ski @ Fast Pace
    400 m Run
    Rest 60 seconds

    Round 2
    400 m Run @ Race Pace
    12 m Sled Push
    30-second rest
    12 m Sled Push
    400 m Run
    Rest 60 seconds

    Round 3
    400 m Run @ Race Pace
    12 m Sled Push
    30-second rest
    12 m Sled Push
    400 m Run
    Rest 60 seconds

    Round 4
    400 m Run @ Race Pace
    5 Burpee Broad Jumps
    10-second rest
    5 Burpee Broad Jumps
    10-second rest
    12 m Sled Push
    400 m Run