Dennis WODS 2.0

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  • 042926

    2KM warm up run

    4R of:
    7min sub threshold run
    1min 24s rest

    20min bike easy cooldown

  • 042826

    80min easy run. End with 3 strides
    172 SPM | 6:59/km | 122BPM

  • 042726

    Back Squat 3×3 @ 75kg
    DB Press 3x 15kg – 10,10,8

    Bench Press 3×5 @60kg – 5,5,4
    Pull Ups 3×7

    Zercher Reverse Lunges 3×5 @47kg
    1 leg Romanian Deadlift 3×10 @16kg (unassisted)

    Bulgarian Split Squat 3×8 @15kg DBs
    BB Row 3×10 @ 45KG

  • 042626

    Run Walk – Paced for Run Club | 106BPM | 9:05/km avg

  • 042526

    AM
    2km Easy Run
    Threshold Run 5x6min – 13-11.8 kmph
    10min Easy Run Cooldown

    PM
    25km Concept 2 ErgBike

  • 042326

    10min Easy Run
    5R of Hill Runs @5-6% Treadmill @400m on : 2min Easy Jog

    15min Assault Bike Recovery

  • 042226

    65min Easy Run 114BPM
    25min Elliptical 119BPM

  • 042126

    6x5min Threshold Run (1min rest)

    Done on treadmill – 12.3 to 13.5/kmph

  • 042026

    Squat 3×3 @72kg
    Press 3×10 @14kg

    Bench Press 3×5 @58kg
    Pull Ups 3×6

    1 Leg RDL 3×10/10 @24kg KB
    zercher squats 3×5/5 @45kg

    Bulgarian split squat 3×10/10 @14kg dbs
    Barbell Row 3×10 @40kg

  • 041926

    30 Min easy run