012425

Posted on January 24, 2025 by dennisoh

Hang Power Clean 3×3 @65KG
Bench Press 6×3 @62.5KG

3R
Max Ring Rows – 20,15,15
Max Push Ups – 25,22,20
Max DB RDL @20KG DBs – 15,12,15

Posted in Explosiveness, Strength | Leave a comment

012325

Posted on January 23, 2025 by dennisoh

10Min Warm Up Run

14Rounds:-
1Min Fast Run
1Min Slow Run

Total Including Warm Up-
6.6KM | 5:46/km | 171SPM | 147BPM

Posted in Running | 1 Comment

012125

Posted on January 21, 2025 by dennisoh

82min run – 10.92KM | 7:33/km | 172 SPM | 120BPM

Wanted to do 90mins but foot was hurting

Posted in Cardio, Running | Leave a comment

012025

Posted on January 20, 2025 by dennisoh

Bulgarian Split Squat 12-8-6-4 @10kg, 12.5kg, 15kg, 20kg DBs

Chin Ups 10-8-6-4 @10,5+3-6-4

7K Row @ 33.38 |2:24.1/500m |19 s/m

Posted in Cardio, Rowing, Strength | Leave a comment

011825

Posted on January 18, 2025 by dennisoh

100m Burpee Broad Jump
1.5km Run
100 Wall Ball @10kg

32:06

Posted in Hyrox | Leave a comment

011625

Posted on January 16, 2025 by dennisoh

Zone 1 5k Run – 36:16 | 7:14/km | 121BPM

Posted in Active Recovery, Cardio, Running | Leave a comment

011525

Posted on January 15, 2025 by dennisoh

Landmine Day!
Landmine Coiled Deadlift
Landmine Split Switch Screwdriver
Landmine Cleans
Landmine Split Jerk
Landmine Shoulder Press
Landmine 2-handed Chest Press

Posted in Explosiveness, Landmine | Leave a comment

011325

Posted on January 13, 2025 by dennisoh

10 min warm up run

Then:
13Rounds of:
1Min faster run
1Min slower run

Avg 5:19/km (minus the warmup)
4.89KM

Posted in Cardio, Running | Leave a comment

011225

Posted on January 12, 2025 by dennisoh

Landmine Hang Power Clean
20mins work to heavy triple @ 35KG

Bench Press 6×3 @61KG – Missed last rep

4Round of 2Min on, 1 Min Off
*Last round 3min on

7 Deadlift @75KG
14 Cal Ski
Max Burpees (12,8,4,16)

Landmine Ab Standing Rotation 3×8

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090125

Posted on January 9, 2025 by dennisoh

10mins – Hang Power Clean Triples – worked up to 60KG
2×3 Snatch hang high pull @65KG

Bulgarian Split Squat 12-8-6-4 @10KG DBs, 12.5kg DBs, 30KG DB(1), 17.5kg DBs
Pull Ups BW – 10-8-6-4 (broken up)

6x1000m Row Negative Split

1st Km – 2:21/500m
2nd km – 2:22/km
3rd km – 2:18/km

DNF after. Did not recover well last 2 nights.

Posted in Hyrox, Rowing, Strength | Leave a comment