WODconnect

Workout list by Aleksi Melametsä NE str cycle

  • Clean Super Pull Workout

    Set 1 – 90% – 1 Reps
    Set 2 – 90% – 1 Reps
    Set 3 – 90% – 1 Reps
    Set 4 – 90% – 1 Reps

    So ground to knee x3, knee to shrug x3 , then 3x pull from ground. This is 90% of your max clean or go by feel.

  • Shoulder Press Strength

    Set 1 – 70% – 6 Reps
    Set 2 – 70% – 6 Reps
    Set 3 – 80% – 4 Reps
    Set 4 – 80% – 4 Reps
    Set 5 – 80% – 4 Reps
    Set 6 – 80% – 4 Reps

  • Back Squat Strength

    Set 1 – 85% – 5 Reps
    Set 2 – 85% – 5 Reps
    Set 3 – 85% – 5 Reps
    Set 4 – 85% – 5 Reps
    Set 5 – 85% – 5 Reps
    Set 6 – 70% – MAX Reps

    Post reps to comments on amrap set.

  • Back Squat Strength

    Set 1 – 80% – 3 Reps
    Set 2 – 90% – 3 Reps
    Set 3 – 90% – 3 Reps
    Set 4 – 90% – 3 Reps
    Set 5 – 90% – 3 Reps
    Set 6 – 90% – 3 Reps

  • Snatch Strength

    Set 1 – 70% – 2 Reps
    Set 2 – 75% – 2 Reps
    Set 3 – 80% – 2 Reps
    Set 4 – 85% – 2 Reps
    Set 5 – 90% – 2 Reps
    Set 6 – 90% – 2 Reps

  • Power Clean + Push Press Workout

    Set 1 – 80% – 1/3 Reps
    Set 2 – 80% -1/ 3 Reps
    Set 3 – 80% – 1/3 Reps
    Set 4 – 80% – 1/3 Reps

  • 30:30 Workout

    Working for 15 Mins
    30 secs Thrusters 30 Sec Rest
    30 Sec pull ups 30 secs Rest.
    30 Sec Row 30 Rest (cals)

    Post total reps.

  • Shoulder Press Strength

    Set 1 – 70% – 5 Reps
    Set 2 – 80% – 5 Reps
    Set 3 – 90% – 3 Reps
    Set 4 – 90% – 3 Reps
    Set 5 – 90% – 3 Reps
    Set 6 – 90% – 3 Reps

  • Front squat Strength

    Set 1 – 70% – 2 Reps
    Set 2 – 80% -2 Reps
    Set 3 – 90% – 2 Reps
    Set 4 – 90% – 2 Reps
    Set 5 – 90% – 2 Reps
    Set 6 – 90% – 2 Reps

  • Hang clean Strength

    Set 1 – 70% – 3 Reps
    Set 2 – 80% – 3 Reps
    Set 3 – 85% – 2 Reps
    Set 4 – 85% – 2 Reps
    Set 5 – 85% – 2 Reps