092225

Posted on September 22, 2025 by dennisoh

50 min run (negative split every 5mins)
181 spm | 8.97KM | 5:35/km | 181spm | 144BPM

Posted in Cardio, Running | Leave a comment

092125

Posted on September 21, 2025 by dennisoh

Bench Press 3×12 @40KG

Pull Ups 10-8-6-4 @ BW – 3.5kg – 7.5kg – 10kg

Row 5 x 1000m
90s between sets @ 2:05.9

Posted in Cardio, Rowing, Strength | Leave a comment

092025

Posted on September 20, 2025 by dennisoh

Zercher Reverse Lunges 12-8-6-4 @ 45-55-59-64KG

Zercher Squats 3×3 @64KG

Romanian Deadlift 3×3 @ 85KG

KB Halos 50 per side @12KG KB

Posted in Strength | Leave a comment

091925

Posted on September 19, 2025 by dennisoh

85min Run | 12.92KM | 6:35/km | 124BPM | 183SPM

Posted in Cardio, Running | Leave a comment

091725

Posted on September 17, 2025 by dennisoh

Bench press 3×3 @ 63kg

Superset 3 pull ups @ 13kg

Press 3×3 @ 43kg

Few sets of shouldering lateral raises @ 5kg

Posted in Bodybuilding, Strength | Leave a comment

091625

Posted on September 17, 2025 by dennisoh

Hyrox Sukaneka at Crossfit Pahlawan

Tag team with Dee-Lyn And Jason Tan

4mins of Row (3 Machines)

60s Rest

4mins of 5m Lunges @10kg

60s Rest

4mins of Ski Erg (2 machines)

60s Rest

4mins of Wall bali 14 lbs / 8 lbs

60s Rest

4mins of 10m Farmers Carry @ 16kg

Posted in Team WOD | Leave a comment

091325

Posted on September 17, 2025 by dennisoh

Puma Half Marathon

2:26:24

21.25km | 175spm | 6:53/km | 139bpm

Posted in Cardio, Running | Leave a comment

091125

Posted on September 17, 2025 by dennisoh

Row 30s: Rest 30s for 5k

35 mins. Average 1:57.6/500m

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

091025

Posted on September 10, 2025 by dennisoh

10min Warm up run
1.6km Run – 6:46 | 4:14/km | 159BPM | 180SPM
10min Cooldown run

Posted in Benchmark, Cardio, Running | Leave a comment

090925

Posted on September 9, 2025 by dennisoh

Warm Up:
3R:
20m Row
10 Glute Bridge/leg
20 Push Ups

3×1 Deadlift @110KG
3×1 Bench Press 70KG

3R:
Max Dips 23, 18, 15
Max Chin Ups 10, 9, 6

100 Wall Ball @6kg
50m Burpee Broad Jump
100 double Unders
Total: 14min 12s

Posted in Active Recovery, Strength | Leave a comment