050825

Posted on May 8, 2025 by dennisoh

30 Min Ski Erg @131BPM

Posted in Cardio | Leave a comment

050525

Posted on May 5, 2025 by dennisoh

Shoulder + Arms Workout at Peng’s
Finished with Ab Ripper X

Posted in Bodybuilding | Leave a comment

050425

Posted on May 4, 2025 by dennisoh

10min Warm Up

Run Intervals 8R x 4mins
60s Rest btw rounds
Round 1 4:33/km
Round 2 4:0/km
Round 3 4:37/km
Round 4 4:40/km

Abandoned,Struggling to keep pace
Next time Try for 4:35/KM

Run cooldown.

Posted in Cardio, Running | Leave a comment

050125

Posted on May 1, 2025 by dennisoh

Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110

Push Press 3-2-1-3-2-1 @57,61,65,61(2),65(2),67

3R of:
20 Push Ups
8 Reverse DB Lunges @12.5KG DBs/leg
5 Chin Ups

3 by 100 Chipper
100 Cal Ski
100 Walking Lunges @25KG
100 Wall Ball @7KG
Time: 23:20

Posted in Bodybuilding, Strength, WOD | Leave a comment

043025

Posted on April 30, 2025 by dennisoh

45min Easy Run | 6.47KM | 6:57/KM | 124BPM | 173SPM

Posted in Cardio, Running | Leave a comment

042925

Posted on April 29, 2025 by dennisoh

1KM Warm up run

Front Squat 3-2-1-3-2-1 @55,60,65,60,65,70

Bench 3-2-1-3-2-1 @55,60,65,60,65,70

3R:
5- L Sit Chin Ups
10 BB Good Morning (20kg)
15 TTB

3R:
10 Power Clean @45KG
30 Suitcase March @24KG (15R/15L)

Posted in Strength | Leave a comment

042825

Posted on April 28, 2025 by dennisoh

1.6KM Run Time Trial – 6:55 | 4:19 Pace | 148 BPM | 183SPM

Posted in Cardio, Running | Leave a comment

042725

Posted on April 27, 2025 by dennisoh

30s hard row/ 30s rest – for time

– Try to complete 5000m in under 30 minutes
– Completely stop rowing during rest

35 Rounds | 146 BPM

Posted in Cardio, Rowing | Leave a comment

042625

Posted on April 26, 2025 by dennisoh

Team WOD with JH and Dencyl

Station 1:
300m SkiErg

Station 2:
12 Sandbag Ground-to-Overhead (alt)
18 Box Jump Overs (alt)
24 KB Goblet Squats (alt)
24 Cal Row (12cals , 12cals)

Order:
Partner A,B,C

Station 1 – A,B,C,A,B,C

Station 2 – B+C, A+C, A+B, B+C, A+C, A+B

Posted in Team WOD | Leave a comment

042525

Posted on April 25, 2025 by dennisoh

90 minute long run

– Keep the pace at 70-80%
– For the last 10 minutes go hard as you can run. This should be held at your interval pace if you can manage it.

Ran 1:17:48 only. No nutrition so was dropping pace and ab started to hurt

Distance 12.63KM | 6:10/km pace | 179 SPM | 142 BPM

Posted in Cardio, Running | Leave a comment