Dennis WODS 2.0

010626

Posted on January 6, 2026 by dennisoh

4R of:
6 Front Squat @ 47kg
10 Single Leg hip thrust / leg on bench

Forward Lunge with Dumbbell (Front Rack) 4×10 @17.5kg dbs

EMOM 16M
60s 10 Bench Press @30kg
60s 6 Negative Pull Ups
60s 10 Banded Push Up
60s 10m seated Sled Pull @75kg

Posted in Uncategorized | Leave a comment

010526

Posted on January 5, 2026 by dennisoh

25min Easy Run
3R of:
10 Push Ups
30 Squats
25min Easy Run

Posted in Running | Leave a comment

010426

Posted on January 4, 2026 by dennisoh

10 min Find High Box Jump – got the black + blue + green box (in south quay)

E3MOM 3R:
3 Depth Jumps @12-18″
8 Pylo Push Ups

Chipper for time:
60 cal row
50 Box Jump overs
40 Goblet Squat @16kg
30 DB Push Press @17.5kg
150m Sandbag Lunges @30kg
30 DB Push Press @17.5kg
40 Goblet Squat @16kg
50 Box Jump overs
60 cal row

45:38

Posted in WOD | Leave a comment

010326

Posted on January 3, 2026 by dennisoh

Every 8 Mins For 4r Alt between
A.
25 Cal Ski
25 Cal Row
25 Cal Bike

B.
10 Wall Ball 6kg
5 Burpee Pull Up
10m Sled Push 75kg
10m Sled Pull 75Kg

4R of:
25s Side Plank – R
15s Hollow Hold
25s Side Plank – L

Posted in Active Recovery | Leave a comment

010226

Posted on January 2, 2026 by dennisoh

15 Min Easy Run

Few Mins of Drills then

9R of 30s On: 30s Slow (3:28 – 3:58/km)

5 min Walk

9R of 30s On: 30s Slow (3:35-3:51/km)

5min Easy Run

Posted in Cardio, Running | Leave a comment

010126

Posted on January 1, 2026 by dennisoh

Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals

E3MOM for 4 Rounds
8 Burpee over Bar
12 Wall Ball @9KG
12 Cal Row

Posted in WOD | Leave a comment

123025

Posted on December 30, 2025 by dennisoh

4MOM 4Rounds of:
7 Front Squat @75% @45KG
10 Glute bridge @20kg plate

4×10 Forward Lunges @ 2DB Front Rack @15KG DBs

16m emom of
16 Push Ups
16 Bent over barbell row @30kg
11 Arnold Press @10KG
8 Banded Pull Ups