WODconnect

Workout list by Ulla Niemelä Revival strength

  • Warmup W2D6 Workout

    4 Sets - Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

    40m Dual Kettlebell Rack Carry
    - rest 30sec
    20 Banded Clamshells/side
    - rest 30sec
    15 Scapular Push Ups
    - rest 60sec

  • Dumbbell Bench Press Strength

    30X1; 6-8reps x 2 sets; 4-6reps x 2 sets; rest 45sec (Semi-supinated grip)

  • Single Arm Dumbbell Row Strength

    2111; 6-8reps/arm; rest 90sec x 4 sets

  • Supinated ring row Strength

    21X2; 6-10reps; rest 60sec x 3

  • Forearm plank Strength

    45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3

  • Metcon W2D6 Workout

    4 Sets Not for Time:
    40sec Wall Sit
    12 Diamond Push Ups @ 2111 tempo
    45 Heavy Rope Double Unders
    rest as needed between sets

    *The goal is not to rush here. Complete the allotted reps at the right tempo. Move with purpose and connect with the muscles that are getting activated.

  • Warmup W2D7 Workout

    EMOM x 12mins
    1st - 5 Broad Jumps (jump for distance each rep)
    2nd - 12 Russian Kettlebell Swings (moderate to heavy weight)
    3rd - Row 35sec @ Moderate Effort

  • Segmented Clean Deadlift Strength

    3131; 4,4,3,3,2; rest 2-3mins between sets

  • Partial Deadlift Strength

    Set up blocks or a power rack so that the bar rests just above the knee
    4x3, rest 2-3mins

  • Metcon W2D7 Workout

    5 Sets - Increase effort

    10 Hang Power Cleans (unbroken reps - choose an appropriate weight)
    - rest 15sec
    30sec Hollow Rocks
    - rest 15sec
    8 Seated Box Jumps Step Down (build height with each set)
    - rest 15sec
    Row 300m/250m (increase the pace of your row each set)
    - rest 90sec

    *record your exact row times to ensure you are increasing your pace