Dennis WODS 2.0

Blog

  • 052325

    Treadmill 26:29 Mins. Stopped because ankle pain
    7:53/km | 122BPM

    Elliptical 30mins – 135BPM

  • 052225

    Deadlift work up to 1×105
    + Upper body workout

  • 052125

    Bench 3×8 @ 55KG
    1 Arm Bent Over Row 3×10 @24KG
    Box Squat 3×10 @90,100,100KG
    DB Press 3×8 @12KG


    20min EMOM:
    All 1 Arm (Alt every min)
    5 KB Snatch
    5 KB Squat
    5 KB Clean
    5 KB Push press

  • 052025

    1 hour Bike – 126BPM (zone 1 & 2)

  • 051925

    60min Run – 7.08KM | 176SPM | 8:28/km | 121BPM

    *first run back after sprain

  • 051825

    Team Workout (A,B,C,A,B,C)
    6Rounds 6mins per station, 30s Off

    A. 20m Walking Lunges
    20m Farmers Carry

    B. 250-300m Ski
    15-20 Goblet Squat 20KG

    C. 250-300m Row
    15-20 Ball Slam 10KG

  • 051725

    Bench Press RPT
    60kg x10
    55Kg x11
    50kg x 15

    3×5 Pull ups at 12.5kg, last set 10kg

    RPT Leg Press
    140 x10
    130 x11
    120 x12

    5r: 500m Row
    30s Max Deadball Throw Up (Burpee) 3,3,3,3,3
    90s Rest

  • 051625

    35 min indoor bike – 128BPM

  • 051525

    30 min indoor bike – 123BPM

  • 051425

    40 min – Whole body machines workout. Not much mood but just doing what I can.