080825

Posted on August 8, 2025 by dennisoh

20m Sled Push @100, 115, 125, 135KG

20m Sled Pull @100, 115, 125KG

16M EMOM
60s Row – 13c
60s Wall Ball – 15
60s Box Jumps – 15
60s Rest

Posted in WOD | Leave a comment

080725

Posted on August 7, 2025 by dennisoh

AM
35min Run | 6:54/km | 125bpm | 174spm | 5.07km

Got into zone 3 a little too often

PM:
30min Treadmill RUN | 3.99KM | 7:32/km | 111BPM | 173SPM

30min Indoor bike | 117BPM

Posted in Cardio, Running | Leave a comment

080625

Posted on August 6, 2025 by dennisoh

45Min Treadmill run | 123BPM | 7:52/km | 180SPM | 5.73KM

Posted in Cardio, Running | Leave a comment

080525

Posted on August 5, 2025 by dennisoh

Clean + Hang Clean + Push press + Jerk. Worked up to 60kg

Sled Pull 95kg – for about 10mins
Box Squat 3×3 @80kg
Press 3×3 @40,44,44KG

Posted in Strength, Weightlifting | Leave a comment

080325

Posted on August 3, 2025 by dennisoh

Half Marathon 21KM NPE Run
2:44:43 | 173SPM | 7:47/KM | 129 BPM

Stayed zone 2 for just over 2 hours then went for it.

Posted in Running | Leave a comment

080125

Posted on August 1, 2025 by dennisoh

Romanian DL 3×3 @70KG
Press 3×3 @40KG
Shoulder Exernal Rotation Exercises

Posted in Strength | Leave a comment

073125

Posted on July 31, 2025 by dennisoh

Box Squat 3×3 @70KG
Sled Push and Pull work up to 145KG
Bench 3×3 @60KG
Shoulder Exercises
Deadhang 90s
KB Farmers Hold 32KGs 90s

Posted in Strength | Leave a comment

072925

Posted on July 29, 2025 by dennisoh

30min Run (Indoor)
3.78KM | 7:57 | 111BPM

Posted in Running | Leave a comment

072725

Posted on July 27, 2025 by dennisoh

Redline 2025

Singles Intermediate
500m Run
35c Ski
20 Deadball Burpee 18KG / 200CM
35c Bike
180m Farmers Carry 24kg
40 Shuttle Run (20m x 40)
100 Russian Twist @7KG
Sandbag Lunges (20 Squats + 20m Lunge) x1 @20kg
35c Row
80 Squat Thrusts
210m Mule (70m @15kg + 130m @20kg)
60m Sled Push + Sled Pull @70KG total

Time 32:59
27 out of 383
5th out of 85 Age Category (40-49)

Posted in Race Day | Leave a comment

072625

Posted on July 27, 2025 by dennisoh

Redline 2025

Mixed Doubles with Dee-Lyn “The D’s”
500m Run
40c Ski
25r Deadball Burpee 12KG / 175CM
40c Bike
240m Farmers Carry 16kg
40 Shuttle Run (20m x 40)
100 Russian Twist @7KG
Sandbag Lunges (20 Squats + 20m Lunge) x2 @15kg
40c Row
100 Squat Thrusts
210m Mule (70m @15kg + 130m @20kg)
60m Sled Push + Sled Pull @70KG total

26:57, 14th Place out of 487


Mens Doubles with Jason Tan

500m Run
45c Ski
25r Deadball Burpee 18KG / 200CM
45c Bike
240m Farmers Carry 24kg
45 Shuttle Run (20m x 40)
120 Russian Twist @7KG
Sandbag Lunges (20 Squats + 20m Lunge) x2 @20kg
45c Row
100 Squat Thrusts
210m Mule (70m @20kg + 130m @20kg)
60m Sled Push + Sled Pull @90KG total

Time: 26.55
14th out of 344

Posted in Race Day | Leave a comment