090825

Posted on September 8, 2025 by dennisoh

30Min Treadmill Run – 3.83KM | 7:51/km | 177SOM | 123BPM

Posted in Cardio, Running | Leave a comment

090625

Posted on September 6, 2025 by dennisoh

60min Indoor run – 7.66KM | 7:50/km | 180SPM | 133BPM

Posted in Cardio, Running | Leave a comment

090525

Posted on September 5, 2025 by dennisoh

Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg

Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg

Row 12 Rounds x 500m *60s rest btw rounds
Average: 2:03.3/500m

Posted in Cardio, Rowing, Strength | Leave a comment

090425

Posted on September 4, 2025 by dennisoh

Press 3×3 @ 43kg

Zercher Squat 3×3 @63KG

Romanian Deadlift 3×3 @83KG

3R of
Good Morning 20Kg @ 20
Push Press x 20Kg dbs @ 12, 11, 10

Posted in Explosiveness, Strength | Leave a comment

090325

Posted on September 3, 2025 by dennisoh

30mins Indoor Run | 3.78KM | 7:56/km 131BPM | 176spm

Posted in Cardio, Running | Leave a comment

090125

Posted on September 1, 2025 by dennisoh

Savage South Quay opening

Bench Press 3×3 @63KG

Wanted to do Romanian Deadlift – but body was tired.

Concept 2 Bike – Cooldown 30min Bike

Posted in Active Recovery, Indoor Bike, Strength | Leave a comment

083125

Posted on August 31, 2025 by dennisoh

AM:

90m Run (Stopped after 51mins)
6.92KM | 7:29/km | 117BPM | 170SPM

PM:

Group of 5 person (Michael, Calista, Orange, Dennis, Chin Mun)

A. 250m Ski
B. 250m Row
C. 10× Medball Situps @ 3/4kg
D. 15× KTB swing @ 24kg
E. 10× Medball Situps @ 3/4kg
F. 10× Squat Throw @ 3/4kg
G. 15× PushPress @ 10kg
H. 10× Squat Throw @ 4kg

Capped at 50mins

Posted in Running, Team WOD | Leave a comment

083025

Posted on August 30, 2025 by dennisoh

3x20m Sled Push 135,150
3x20m Sled Pull 90,100,110

16m EMOM
60s Double Unders – 55
60s Walking Lunges 25KG – 17 meters
60s Burpee Broad Jump 17 meters
60s Rest

Posted in Strength, WOD | Leave a comment

082825

Posted on August 28, 2025 by dennisoh

40 Min Run |125BPM | 7:34/km | 175SPM | 5.29KM

Posted in Running | Leave a comment

082725

Posted on August 27, 2025 by dennisoh

Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG

Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG

Row 11 Rounds x 500m *60s rest btw rounds
Average 2:03:4/500m

Posted in Strength, WOD | Leave a comment