WODconnect

Workout list by Joel Viberg Mcw test

  • 1rm shoulder press Strength

  • 1rm bench press Strength

  • 1rm snatch Strength

    • nybörjare -
    • atlet 45/37,5kg
    • avancerad 60/45kg
    • tjurnacke 80/60kg
    • ninja 110/82,5kg
    • Avenger 130/97,5kg

  • 1rm clean & jerk Strength

    • nybörjare -
    • atlet 60/45kg
    • avancerad 80/60kg
    • tjurnacke 100/75kg
    • ninja 120/90kg
    • Avenger 150/112,5kg

  • Gymnastics squat test Workout

    • nybörjare air squat
    • atlet box pistol
    • avancerad pistols x5/each leg
    • tjurnacke goblet pistol 24/16kg x1/each leg
    • ninja BB over head pistol 40/30kg/each leg
    • Avenger 1-arm over head pistol @24/16kg/each leg

  • Baseline burner test Workout

    500m row
    40 squats
    30 sit ups
    20 push ups
    10 pull ups

    • Nybörjare finish scaled version sub 10min
    • Atlet, finish rx sub 7min
    • Avancerad Finish rx sub 5min
    • Tjurnacke ”Fran” sub 5min
    • Ninja ”Fran” sub 3min
    • Avenger ”Amanda” sub 3min

  • Fran burner test Workout

    21-15-9
    Thrusters 43/29kg
    Pull ups

    • Tjurnacke sub 5min rx
    • Ninja sub 3min rx

  • Amanda burner test Workout

    9-7-5
    Muscle ups
    Squat snatch 61/43kg

    • Avenger sub 3min rx

  • 5km run test Workout

    • nybörjare -
    • atlet 30min timecap
    • avancerad 27min time cap
    • tjurnacke 25min timecap
    • ninja 20min timecap
    • Avenger 15min timecap

  • 5km row test Workout

    • nybörjare -
    • atlet 22min/25min 18sek
    • avancerad 20min/23min
    • tjurnacke 19min/21min 51sek
    • ninja 18min/ 20min 42sek
    • Avenger 15min/ 17min 15sek