Dennis WODS 2.0

062725

Posted on June 27, 2025 by dennisoh

AM
75Min Zone1/2 Run – 9.52KM | 7:53/KM | 173SPM |118BPM

PM
10K Row – Slowly Increasing HR to 142BPM last 2KM

Posted in Aerobic Base, Rowing, Running | Leave a comment

1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,68(missed push press)

4 rounds for NFT:
10 DB RDL @22KG DBs
10 split db split squats (5 each side) @16KG DBs
20 back extensions @20KG BB

5R of:
5 Power Cleans @40KG
5 Front Squats @40KG

Posted in Strength, Weightlifting | Leave a comment

062525

Posted on June 25, 2025 by dennisoh

8x4min Tempo Run
1Min Rest Btw Runs
4:39, 4:40, 4:42, 4:47/KM

Only did 4 rounds. Need to run slower.

Posted in Cardio, Running | Leave a comment

062325

Posted on June 23, 2025 by dennisoh

Run – 70min Negative Splits every 10mins

Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM

6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KM

Reached threshold pace at 5:30~ too early!

Posted in Cardio, Running | Leave a comment

062225

Posted on June 22, 2025 by dennisoh

EMOM for 20mins (45s ON, 15s OFF)
A Med Ball Pass + Burpee
B ski
C farmers carry
D bike
E squat thrusts

3 Min Break

EMOM for 20mins (45s ON, 15s OFF)
A Mule
B row
C shuttle runs
D russian twist
E squat thrusts

60s rest

Death By Devil Press (E30s for 8mins) – Worked up to 5, then 2 all the way for 8 mins

Posted in WOD | Leave a comment

062125

Posted on June 21, 2025 by dennisoh

4 rounds:
Max rep dips at 25% body weight 12,10,10,12
Max rep chin ups at 25% body weight 3,3,3,3

4 rounds NFT
12 db pec fly @12.5KG
8 single arm db row @28KG
12 db lateral raises @7.5kg
8 heavy db shrug @32KG

4x15s Rack Hold – work up to 110KG

Posted in Bodybuilding, Strength | Leave a comment

062025

Posted on June 20, 2025 by dennisoh

50 min Recovery Run |6.11KM | 8:11/KM speed| 177 SPM | 122BPM

Posted in Active Recovery, Running | Leave a comment

061925

Posted on June 19, 2025 by dennisoh

3×8 Hip Thrust @75KG
3×8 1 leg trap bar dl @50kg
3×8 Slow tempo calve raises @40KG

5x 90s On: 90s Off
18 Cal Row + Max TTB – 5-7 Reps

Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55

Posted in Bodybuilding, Strength, WOD | Leave a comment

061825

Posted on June 18, 2025 by dennisoh

Gym with Jason Tan at Optimum Fit

Press 5-3-1-5-3-1-5-3-1 @
45,50,55,35,40,45,35,40,45

Chinese Rows 6×5 @ 45KG

5R of:
12 T-Bar Rows
12 BW Dips

4R of:
Shoulder Flys and Decline Chest Fly

WOD:
4R of:
10 Squat @20KG Sandbag
10m Lunges @20KG Sandbag
10 Deadball Burpee @20kg Ball

11:43. *Thought I did 5 Rounds. But only did 4.