122025

Posted on December 20, 2025 by dennisoh

20 Min Zone 2 Run

Running Drills then:-

2R of
7 x 30s On : 30s Off @

4:17, 3:59, 3:49,3:56, 3:50, 3:53, 3:53/km
then
3:40, 3:54, 4:00, 3:58, 3:54, 3:58, 3:50/km

*5min Walk Between 1st and 2nd Round

5min Cooldown Run

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121925

Posted on December 19, 2025 by dennisoh

Interval Row 14 x 20s | 40s Off – All 6 cals, Except 2 5 Cals

15-12-9 of:
Man Makers @ 15kg
Wall Walks

Scaled down to
15-9:
Man Makers @ 15kg
Wall Walks – just 45 degrees
18:50

Posted in Cardio, Rowing, WOD | Leave a comment

121725

Posted on December 17, 2025 by dennisoh

E4MOM
12 Front Squat @40KG
15 Glute Bridge

Bulgarian Split Squat 4×8 @12KG KBs

5R:
10 Bench Press @17.5KG DBs
10 1 Arm Row @20KG

Finisher
30 Strict Pull Up
Every break 5 DB Press @12.5KG

8:02

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121525

Posted on December 15, 2025 by dennisoh

65min Zone 2 Run
*Every 10mins, Accelerate for 30seconds

10.81KM | 139BPM | 172SPM | 6:01/km

Posted in Cardio, Running | Leave a comment

121425

Posted on December 14, 2025 by dennisoh

AM:
Easy 25min Bike @84BPM



PM:
Chipper

60 cal row
60 KB swing @ 24kg
60m sled push @165kg
60m farmers carry @32kg
60 wall balls @9kg
60m farmers carry @32kg
60m sled pull @165kg
60 kb swing @24kg
60 cal row

42:13

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121125

Posted on December 11, 2025 by dennisoh

Running Day

20min zone 2
Run Drills

6R of:
Run 30s on: 30s Off (v02max)
3:12, 3:22, 3:25, 3:25, 3:43,3:19/km

5 Min Walk

6R of:
Run 30s on: 30s Off (v02max)
3:10, 3:29, 3:30,3:40,3:39, 3:36/km

5min easy run

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121025

Posted on December 10, 2025 by dennisoh

Row 12R
20s on : 40s Off
70 calories total

21-15-9 of:
Burpee over rower
Wall Ball 9kg

6:20



PM:
30 min easy bike

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120925

Posted on December 9, 2025 by dennisoh

40 Min Zone 2 | 6.72km | 135BPM | 5:57/km | 173SPM

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120825

Posted on December 8, 2025 by dennisoh

30 Min Indoor Zone 2 | 4.69KM | 6:24/km | 132 BPM |180SPM

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120725

Posted on December 7, 2025 by dennisoh

New Training Block

E4MOM
15 Front Squat @35KG
15 BW Glute Bridges

Bulgarian Split Squat 4×6/leg @10kg DBs

5R of:
10 DB arnold press @7.5KG
7 Weighted Push Up @15KG

Finisher:
15 Wall Walks
Top of the min 3 Pull Up

Posted in Strength | Leave a comment