Dennis WODS 2.0

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

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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

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2km easy run

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

3min easy run

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Back Squat heavy single 70kg

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

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

A little slower than expected

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Posted on April 9, 2026 by dennisoh

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

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Posted on April 8, 2026 by dennisoh

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

Press 5×5 @ 35KG

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Posted on April 7, 2026 by dennisoh

5K easy run | 32:47 | 6:33 | 172spm | 130BPM

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Posted on April 5, 2026 by dennisoh

HYROX doubles mens with Peng. 1:22:49 | 154BPM

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Posted on April 4, 2026 by dennisoh

Hyrox Singles – 1:33:37 – 156BPM

First singles hyrox. Felt good till Wall Balls.

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