Dennis WODS 2.0

010226

Posted on January 2, 2026 by dennisoh

15 Min Easy Run

Few Mins of Drills then

9R of 30s On: 30s Slow (3:28 – 3:58/km)

5 min Walk

9R of 30s On: 30s Slow (3:35-3:51/km)

5min Easy Run

Posted in Cardio, Running | Leave a comment

010126

Posted on January 1, 2026 by dennisoh

Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals

E3MOM for 4 Rounds
8 Burpee over Bar
12 Wall Ball @9KG
12 Cal Row

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4MOM 4Rounds of:
7 Front Squat @75% @45KG
10 Glute bridge @20kg plate

4×10 Forward Lunges @ 2DB Front Rack @15KG DBs

16m emom of
16 Push Ups
16 Bent over barbell row @30kg
11 Arnold Press @10KG
8 Banded Pull Ups

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122925

Posted on December 29, 2025 by dennisoh

60min Zone 2 Run | 9.89KM | 141BPM | 6:04/km | 181SPM

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122825

Posted on December 28, 2025 by dennisoh

4 Rounds For time:

25 Wall Balls 9kg
10 burpee pull ups
25KB Swings @16kg
25m sandbag lunges @30kg
50m Farmers Carry @24kg KBs

37:30 | 146BPM

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022625

Posted on December 26, 2025 by dennisoh

45 min easy run

Did 15 min indoor because it was raining then 30mins outdoors.

Outdoor run 30 mins | 5.28KM | 182SPM | 5:41/km | 138BPM

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122425

Posted on December 24, 2025 by dennisoh

E4MOM 4R:
9 Front Squat @ 70% @42KG
10 Glute Bridge @20KG

4 x 10 Bulgarian Split Squat @12KG KBs

EMOM 4R of
60s 16 Push Ups
60s 12 Barbell Row @30KG
60s 10 Arnold Press @10KG
60s 8 Banded Pull Up