WODconnect

Workout list by Denis Karpov Laura's program

  • Back squat 4x12 Strength

    BACK SQUAT 4x12 rep. Rest 3-4min between sets.
    Warm up with barbell and light weight. Try to found good squat position(heels donwn, knees OUT, back straight). Choose challenging weight for you and try to keep same weight in every set.

  • Good mornings & back lunges Workout

    4 ROUNDS:

    A) GOOD MORNING: 10 rep

    B) BACK RACK LUNGES(step backwards and back to the middle then the other leg): 20 rep

    -Alternate between A & B. Rest 30 sec between A & B and 90s-2min between rounds.

  • Abs and back, GHD Strength

    3x 20 ghd abs and 3x 20 ghd hip extension (back
    muscles).

  • Run/ski/jump conditioning Workout

    5 rounds of:
    - 400m run
    - 300m ski
    - 20 box jumps

    Go hard, rest 1min between rounds.