021726

Posted on February 17, 2026 by dennisoh

AM
5k Zone 2 Run | 133BPM | 5:29/km

PM
Workout with Ronel at Anytime Fitness SS2

2 sets of Pull Ups
Incline Bench Press
T Bar Row
Tricep Extension
Bicep Preacher Curl

Posted in Bodybuilding | Leave a comment

021626

Posted on February 16, 2026 by dennisoh

Back Squat 3×3 @80KG
Cyclist Squat 3×10 @30kg DB
Nordic Curl 3×6
Tibialis Cur 3×8.5kg


PM:
45min Indoor Bike | 102 BPM

Posted in Strength | Leave a comment

021426

Posted on February 14, 2026 by dennisoh

Indoor Bike 60mins | 107BPM

Posted in Uncategorized | Leave a comment

021326

Posted on February 13, 2026 by dennisoh

End Cycle Workout Day

EMOM 6
1 High Box Jump

E3M 12mins
3 Broad Jump
6 alt lateral Bounding Jumps
10 Explosive Push Ups

For Time:
50cal Row
75 wall ball
50KB Swing
20m Sled Push 100kg?
60 Wall Ball
20m Sled Pull
45 Wall Ball
100m Farmer Carry 24kg kbs
30 Burpee Broad Jump
30 Wall Ball
50 Cal Row

Time: 33:30

Posted in WOD | Leave a comment

021026

Posted on February 12, 2026 by dennisoh

30 Min Easy Biking | 118BPM

Posted in Cardio, Indoor Bike | Leave a comment

021226

Posted on February 12, 2026 by dennisoh

Back Squat 3×3 @70kg
Bench Press 3×3 @60kg
Weighted Pull Up 3×3 @10KG
Machine Press 5×5 @20kg/side
Bent over DB Row 3×[email protected]
Nordic Curl 3×6
Tibialis Curl 3x 8.5kg @20,18,12

Posted in Strength | Leave a comment

021126

Posted on February 11, 2026 by dennisoh

WOD at Morph KLGCC

8min x 5 zones

Zone 1
250m Ski
15 Ball Slam @10kg

Zone 2
250m Row
15 KBs Deadlift @24kg

Zone 3
600m Bike
50m Sled Push

Zone 4
10m x 10 Shuttle Run
25 Wall Ball
15 Lunges @20kg

Zone 5
250m Run
15 Burpee Box Overs

150BPM Average

PM:
6KM Easy Run | 6:46/kmg | 120BPM

Posted in Running, WOD | Leave a comment

020926

Posted on February 9, 2026 by dennisoh

15min Zone 2 Run
Warm Up Drills
10R of 40s On: 40s Off | (avg 4-4:35/km pace)
5min Walk
10R of 40s On: 40s Off | (avg 3:52-4:17/km pace)

Posted in Running | Leave a comment

020826

Posted on February 8, 2026 by dennisoh

AM – Run Club 5k Pacing Pace 8 Group

PM – 10KM Easy Run
58:07 | 177SPM | 137BPM | 5:48/km

Posted in Running | Leave a comment

020626

Posted on February 6, 2026 by dennisoh

E6MOM 4R:
60s Bear Crawl
60s Sled Push 100kg
60s Sled Pull 100kg
then:-
10 Tempo Goblet Squat 16kg
8 DB Bent over Row 17.5kg
8 KB Forward Lunge 17.5kg

Accumulate 110cals on airbike
Top of every 2mins
4 Burpee Broad Jump
8 Wall Ball 6kg

Posted in WOD | Leave a comment