011426

Posted on January 14, 2026 by dennisoh

E4MOM 5R
5 Front Squat @75% @47KG
7/7 Single Leg Hip Thrust on Bench

E4MOM 3R
6 Cyclist Squat 30KG DB
12 Barbell Good Morning 20KG

E3.5MoM 3R
10 DB Bench 16kg
1o 1 Arm DB Row 26KG

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011326

Posted on January 13, 2026 by dennisoh

40 Min Zone 2 Run
6.39KM | 171SPM | 137SPM | 6:16/km

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011226

Posted on January 12, 2026 by dennisoh

10 Min to find high box Jump of the day

E3MOM for 3R
3 Depth Jump 20inch”
8 Pylo Push Up

E6MOM for 8 Rounds (Alt between A and B)

A.
12 KB Deadlift 32kg
12 Burpee Pull Up
12 Cal AirBike
30 Wall Ball 6kg

B.
10 KB Russian Swing 32KG
12 Push Ups
12 Cal Airbike
15 Wall Ball 9KG

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011126

Posted on January 11, 2026 by dennisoh

Run Club Group Run – Zone 1 – 4.73km

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011026

Posted on January 10, 2026 by dennisoh

Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals)

21-15-9:
Row Cals
Burpee Over Rower
KB Swing @16KG

6:48

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010826

Posted on January 8, 2026 by dennisoh

15 Min Easy Run

Few Mins of Drills then

10R of 30s On: 30s Slow (3:45 – 4/km)

5 min Walk

10R of 30s On: 30s Slow (3:326-4:02/km)

3min Easy Run

*Difficult. Not enough recovery

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010626

Posted on January 6, 2026 by dennisoh

4R of:
6 Front Squat @ 47kg
10 Single Leg hip thrust / leg on bench

Forward Lunge with Dumbbell (Front Rack) 4×10 @17.5kg dbs

EMOM 16M
60s 10 Bench Press @30kg
60s 6 Negative Pull Ups
60s 10 Banded Push Up
60s 10m seated Sled Pull @75kg

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010526

Posted on January 5, 2026 by dennisoh

25min Easy Run
3R of:
10 Push Ups
30 Squats
25min Easy Run

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010426

Posted on January 4, 2026 by dennisoh

10 min Find High Box Jump – got the black + blue + green box (in south quay)

E3MOM 3R:
3 Depth Jumps @12-18″
8 Pylo Push Ups

Chipper for time:
60 cal row
50 Box Jump overs
40 Goblet Squat @16kg
30 DB Push Press @17.5kg
150m Sandbag Lunges @30kg
30 DB Push Press @17.5kg
40 Goblet Squat @16kg
50 Box Jump overs
60 cal row

45:38

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010326

Posted on January 3, 2026 by dennisoh

Every 8 Mins For 4r Alt between
A.
25 Cal Ski
25 Cal Row
25 Cal Bike

B.
10 Wall Ball 6kg
5 Burpee Pull Up
10m Sled Push 75kg
10m Sled Pull 75Kg

4R of:
25s Side Plank – R
15s Hollow Hold
25s Side Plank – L

Posted in Active Recovery | Leave a comment