012426

Posted on January 24, 2026 by dennisoh

For time of:
30 Cal Air Bike
15 Thrusters 30KG
20 Cal Air Bike
10 Burpee Box Jump Overs 24″
10 Cal Air Bike
5 Thrusters 50KG

Time: 8min 14s


WOD2
E3MOM 4R:
15 Wall Ball 9kg
12 Box Jump 24″
5 Deadlift 80KG

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012326

Posted on January 23, 2026 by dennisoh

30 Min C2 Bike – 110BPM

*coached clients*
then:-

45 Min C2 Bike – 122BPM

Posted in Cardio, Indoor Bike | Leave a comment

012226

Posted on January 22, 2026 by dennisoh

15min Run
Running Drills

8R of: 40s Run : 40s Jog

5Min Walk

8R of: 40s Run : 40s Jog

5 min cool down run

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012126

Posted on January 21, 2026 by dennisoh

4R of:
6 Front Squat 75% 47KG
8 cyclist squat 30kg DB

21-15-9 of (for quality)
Strict Pull Up
40kg Bench Press

15-12-9 (for quality) of:
Bent over barbell row 40kg
Bench Dips

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012026

Posted on January 20, 2026 by dennisoh

60 min zone 2 run
9.94km | 6:02/km | 175spm | 134bpm

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011826

Posted on January 18, 2026 by dennisoh

Group Run Pacer
3R of:
10min Run @8/km
2min Walk

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011726

Posted on January 17, 2026 by dennisoh

21-15-9 of
Cal Row
Burpee over Rower
Time: 5:48


E3.5MOM 4R of:
13 cal Bike
10 Wall Ball 9kg
10 Pylo Lunges

3R of:
15 Mountain Climbers
15 Russian Twist 24KG
30s Hollow Hold
60s Rest

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011626

Posted on January 16, 2026 by dennisoh

40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM

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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

Posted in Cardio, Running | Leave a comment