WODconnect

Workout list by Joel Viberg Powerbuilding

  • Powerbuilding dag 1 Strength

    A: 12min emom
    Snatch x3 @ light weight
    (fokus på fart och att sätta sig fullt)
    B: Dead Lift 5rm @RPE 7 + 2x5@ 90%
    C: Superset x3
    C1: Front squat x5
    C2: WPU x5-8
    D: Superset x3
    D1: Standing filly press into filly carry x6-8+30m/arm
    D2: GHD back extensions x15
    E: Triset x3
    E1: Evil wheel 8-10
    E2: Triceps extensions xMax
    E3: Calf raises x8-15

  • Powerbuilding dag 2 Workout

    Rowing/running 4x4min rest1:1

  • Powerbuilding dag 3 Strength

    A: 8min emom
    3x clapping push ups
    B: CGBP 5rm@ RPE7 + 2 delad sets @90%
    C: Superset x3
    C1: Shoulder press x8
    C2: DB row x8-12/arm
    D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
    E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

  • Powerbuilding dag4 Strength

    A: 8min emom
    1-3 box jumps
    B: Back squat 5rm @RPE 7 + 2x5 @90%
    C: Clean pull 5x2, fokus på form
    D: Superset x3
    D1: Incline bench press x8
    D2: DB powell raise x8-12/arm
    E: Superset
    E1: Isometric copenhagen adductor exercise x30sek/ben
    E2: Banded ab crunches xMax

  • Powerbuilding dag 5 Workout

    Rowing/running 5x1km vila 1minut mellan varje intervall

  • Powerbuilding dag 6 Strength

    A: Every 90sec for 12min
    Snatch x2 @ moderate weight
    (fokus på andra draget och att få till ett högt drag med armbågarna)
    B: Dead Lift 5rm @RPE 7 + 3x5 deload sets @90%
    C: Superset x3
    C1: Double KB front rack split squat x5
    C2: WPU x5-8
    D: Superset x3
    D1: Standing filly press into filly carry x6-8+30m/arm
    D2: GHD back extensions x15
    E: Triset x3
    E1: Evil wheel 8-10
    E2: Triceps extensions xMax
    E3: Calf raises x8-15

  • Powerbuilding dag 7 Workout

    Rowing/running 5x3min rest1:1

  • Powerbuilding dag8 Strength

    A: 8min emom
    3x clapping push ups
    B: CGBP 5rm@ RPE7 + 3x5 deload sets @90%
    C: Superset x3
    C1: Strict HSPU x8-12
    C2: Ring rows x8-15
    D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
    E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

  • Powerbuilding dag9 Strength

    A: 8min emom
    1-3 box jumps
    B: Back squat 5rm @RPE 7 + 3x5 @90%
    C: Clean pull 5x2, fokus på form
    D: Superset x3
    D1: Incline bench press x8
    D2: DB powell raise x8-12/arm
    E: Superset
    E1: Isometric copenhagen adductor exercise x30sek/ben
    E2: Banded ab crunches xMax

  • Powerbuilding dag10 Workout

    Rowing/running 6x1000m 1min vila