103024

Posted on October 30, 2024 by dennisoh

50min run, -ve split every 10mins

1. 6’23”
2. 6’16”
3. 6’13”
4. 5’56”
5. 5’38”

Distance -8.24KM
Avg Page – 6’05”
Avg HR – 148BPM

Cold Plunge after. 13.9 degrees, 3mins

Posted in Hyrox, Running | Leave a comment

102924

Posted on October 29, 2024 by dennisoh

Shoulder Bodybuilding 8 exercises x 4 set x 8-15 reps

Cold Plunge after. 5.2 degrees, 3mins

Posted in Bodybuilding, Cold Plunge | Leave a comment

102824

Posted on October 28, 2024 by dennisoh

90 Min recovery run – 10.63KM, 8’28″/km, 121BPM

Posted in Active Recovery, Running | Leave a comment

102724

Posted on October 27, 2024 by dennisoh

Zercher reverse lunges 12-8-6-4 @ 40-50-55-62(1)

Ring rows elevated @ 20”x15, 24”x12, 30”x11, 30”x10

11 rounds x 500m row

Total time 35:01 , 24:01 working time

100 push ups

Posted in Hyrox | Leave a comment

102624

Posted on October 26, 2024 by dennisoh

50 min recovery run @6.39KM, 129BPM HR

Posted in Cardio, Running | Leave a comment

102524

Posted on October 25, 2024 by dennisoh

4x Sled Push 10m Unbroken @155, 170, 185, 195KG

4x Sled Pull 10m @85, 110, 125, 140KG

EMOM 16m
1min Row @14, 15, 15, 14
1min Wall Ball @15, 13, 13, 15
1min Box Jumps @17, 17, 19, 16
1min Rest

Total = 183

Posted in Hyrox | Leave a comment

102424

Posted on October 24, 2024 by dennisoh

Deadlift 3-2-1-3-2-1

Machine Bench Press 3-2-1-3-2-1

3R AMRAP:

Banded Good Morning
DB Push Press

Posted in Hyrox, Strength | Leave a comment

102324

Posted on October 23, 2024 by dennisoh

50min Run. Every 10min -ve Split
10min Splits

1. 6’59”
2. 6’51”
3. 6’39”
4. 5’58”
5. 5’40”

Distance -7.84KM
Avg Page – 6’23”
Avg HR – 145BPM

Tough

Posted in Running | Leave a comment

102124

Posted on October 21, 2024 by dennisoh

90 Min Recovery Run – 10.46KM. 127 Avg HR, 8’37″/KM pace

3min Cold Plunge

Posted in Cardio, Cold Plunge, Running | Leave a comment

102024

Posted on October 20, 2024 by dennisoh

30min Chest and Shoulder Home Bodybuilding WOD

3min – Cold Plunge after

Posted in Bodybuilding, Cold Plunge | Leave a comment