WODconnect

Workout list by Akseli Lehtonen Aerobic Peaking

  • Day 31 - Conditioning + Gymnastics Workout

    Warm-up: 10 min easy ski/row/Ab + 10 min mobility

    A: 30 min amrap:
    5/3 rope
    20/17 cal ski
    HSPU 10
    20/17 cal ski
    t2b 15
    20/17 cal ski¨

    Cool-down: Easy row for 10 min + 5 min mobility

  • Day 32 - Rest or active recovery Workout

    Warm-up: Easy swim for 200m

    A: Swim 6 x 200 m. Rest 75 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.

    Cool-down: Easy swim for 200m

  • Day 33 - Weightlifting + Conditioning Workout

    Warm-up: 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warmup

    A: 10 min emom:
    5 x tng power clean
    Start from 50% of 1RM power clean and build-up

    B: 40-50min aerobic training

    Cool-down: Easy row for 5 min + 5 min mobility

  • Day 34 - Conditioning Workout

    Warm-up: 5 min Assault bike + movement prep

    A: 2 x 10 min amrap with 5 min rest between

    A: 20/17 cal Assault + 10 x power clean 80/60 kg + 10 x bar facing burpee

    B: 20/17 cal Assault + 10 x power snatch 65/45 kg + 10 x bar facing burpee

    Cool-down: Easy assault bike for 10 min + 10 min mobility

  • Day 35 - Rest Workout

    Eat, Train, Rest, Repeat.

  • Day 36 - Conditioning Workout

    Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

    A: Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 min rest between sets.

    Cool-down: Easy row for 5 min + 5 min mobility

  • Day 37 - Weightlifting + Strength Workout

    Warm-up: 10 min general warm-up + 5 min mobility + 10 min barbell warmup

    A: Emom 12-15 min: 1 x Squat snatch
    Start from 70% and build-up

    B: 3x1 Back squat. Find days heavy squat, then do 2 sets with 80-90% of days max weight

    Cool-down: Easy row/bike for 10 min + 5 min mobility

  • Day 38 - Conditioning + Gymnastics Workout

    Warm-up: 10 min easy ski/row/Ab + 10 min mobility

    A: 2 x 12 min Emom:

    A1: 1-min Bike erg moderate+ pace (50s work)
    B1: Bar mu / c2b one unbroken set (max 30s work)
    ´
    A2: 1-min Ski erg moderate+ pace (50s work)
    B2: Push-up one unbroken set (max 30s work)

    Cool-down: Easy row for 10 min + 5 min mobility

  • Day 39 - Rest or active recovery Workout

    Warm-up: Easy swim for 200m

    A: Swim 10 x 50m. Rest 60 sec between sets. Moderate / fast 50m sprints.

    Cool-down: Easy swim for 200m

  • Day 40 - Weightlifting + Conditioning Workout

    Warm-up: 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warm-up

    A: 10 min emom:
    5 x tng power snatch
    Start from 50% of 1 rm power snatch and build up

    B: 40-50min aerobic training

    Cool-down: Easy row for 5 min + 5 min mobility