020826

Posted on February 8, 2026 by dennisoh

AM – Run Club 5k Pacing Pace 8 Group

PM – 10KM Easy Run
58:07 | 177SPM | 137BPM | 5:48/km

Posted in Running | Leave a comment

020626

Posted on February 6, 2026 by dennisoh

E6MOM 4R:
60s Bear Crawl
60s Sled Push 100kg
60s Sled Pull 100kg
then:-
10 Tempo Goblet Squat 16kg
8 DB Bent over Row 17.5kg
8 KB Forward Lunge 17.5kg

Accumulate 110cals on airbike
Top of every 2mins
4 Burpee Broad Jump
8 Wall Ball 6kg

Posted in WOD | Leave a comment

020526

Posted on February 5, 2026 by dennisoh

70Min Zone 2 Run | 11.54KM | 6:04/km | 132BPM | 184SPM

Posted in Cardio, Running | Leave a comment

020426

Posted on February 4, 2026 by dennisoh

5R Of:
3 Front Squat 85% (52kg)
12 Cyclist Squat 30KG

3R:
Max Pull Ups 8,7,6
Max Banded Pull Up (Red band) 8,7,5

3R
20 20KG Bench Press
Max Push Ups 12,10,10

Posted in Strength | Leave a comment

020226

Posted on February 2, 2026 by dennisoh

EMOM6M
1 High Box Jump

E3M 12Min
3 Broad Jump (Reset every rep)
8 Pylo Push Ups

For Time (24Min Cap)
1000m Row
100 Wall Ball 6kg
80 DB Snatch 12.5kg
60 Box Jump Overs
40 Strict Pull Ups (with Band)
20 Burpees

*Ended on 12 Strict Pull Ups

Straight into

AMRAP 12
10 Cal Row
10 Barbell Push Press 40kg
10 Ring Row
10 American KB Swing 24kg

3R++

Posted in WOD | Leave a comment

020126

Posted on February 1, 2026 by dennisoh

Run Club Week 5/6

Paced by Eevan

4R 7min On: 3min Off: 4:33 Pace |147-152avg HR | 226 watt avg | 186SPM

Posted in Cardio, Running | Leave a comment

013126

Posted on January 31, 2026 by dennisoh

5R of:
15m Sled Push 150kg
15m Sled Pull 100Kg
8 Goblet Squat 16kg
10 Push Ups

Every 5 Min 5 Rounds:
3:30 Bike RPE3
10 Dumbbell Deadlift 2×12.5kg
10 Dumbbell Push Press 2×12.5kg
10 Inverted Row

Posted in WOD | Leave a comment

013026

Posted on January 30, 2026 by dennisoh

21-15-9 of:
Deadlift @60kg
AirBike Cals

5:28

AMRAP 8 of:
10 Burpee Pull Ups
15 Box Jump Overs
20 Sandbag Lunges 25kg

3R+ 10 +1

Posted in WOD | Leave a comment

012926

Posted on January 29, 2026 by dennisoh

30min Run | 4.94km | 6:04/km | 183spm | 131bpm

Posted in Cardio, Running | Leave a comment

012826

Posted on January 28, 2026 by dennisoh

5R of:
3 Front Squat @50KG
10 Cyclist Squat @30kg

21-15-9 of:
Inverted Row (Legs on Bench)
17.5KG Bench press

21-15-9 of:
Pendley Row 35KG
Hand Release Push Ups

Posted in Strength | Leave a comment