Dennis WODS 2.0

Blog

  • 041826

    60min indoor bike at 122 avg HR

  • 041726

    60mins of
    3min of repeating:
    Ski, Row, Bike

    at Zone 1 & 2

  • 041626

    2KM Warm up

    8 x 4min Runs on Treadmill at Subthreshold/Threshold

    10min walk

  • 041526

    45min Run |6.6KM | 6:50/km | 174spm | 118BPM

    then in gym

    3Min Ski
    3Min Run
    3Min Assault Bike
    3Min Run
    3Min Row
    3Min Run

  • 041426

    Zercher Reverse Lunges 3×5 @40kg
    DB Rows 3×8 @24kg DBs

    Bench Press 3×5 @55kg
    Superset 5 Pull Ups

    Romanian Deadlift 3×5 @60kg
    Press 3×8 @14kg DBs

  • 041326

    2km easy run

    10R x 3min , 36s rest : 5:20-5:05/km

    3min easy run

  • 041226

    Back Squat heavy single 70kg

    3×3 Back Squat 60kg
    5 wall balls in between

  • 041126

    IJM 10KM Run – 56:16 | 151BPM | 5:37 pace | 172 spm

    A little slower than expected

  • 040926

    Threshold Run test
    10x3min : 36s rest
    did at 5/km Pace

    Did 7 rounds. Heart rate a little too high. Change to slower run next week

  • 040826

    Bench Press 5×5 @50KG
    Pull Ups 5 Reps Superset

    Press 5×5 @ 35KG