WODconnect

Workout list by Joel Niemelä SoBa

  • T1 A Strength

    Find 1RM for Snatch

  • T1 B Strength

    Find 1RM for Clean

  • T1 C Strength

    Find 3RM for Overhead Squats

  • VK 2 T1 Workout

    Warmup:
    10min
    10 Olkakierrot
    10 Lapapunnerrus
    5 Mittarimato + Punnerrus
    10 Linkkuveitsi
    10 Air Squats

    1min Max Reps Of Handstand Push Ups (ilman korokkeita) / Box (päälakikosketus alhaalla, muuten NoRep)
    Rest 1:00
    1min Max Reps Of Handstand Push Ups (ilman korokkeita) / Box (päälakikosketus alhaalla, muuten NoRep)
    Rest 1:00
    1min Max Reps Of Handstand Push Ups (ilman korokkeita) / Box (päälakikosketus alhaalla, muuten NoRep)
    Rest rest 5min

  • V2 T1 Workout

    1min Max Reps Of Toes to Bars / Weighted Sit Ups m: 5kg n:2,5
    Rest 1:00
    1min Max Reps Of Toes to Bars / Weighted Sit Ups m: 5kg n:2,5
    Rest 1:00
    1min Max Reps Of Toes to Bars / Weighted Sit Ups m: 5kg n:2,5
    Rest 5:00min

  • V2 T1 Workout

    1min Max Reps Of Pistol Squat / Air Squat
    Rest 1:00
    1min Max Reps Of Pistol Squat / Air Squat
    Rest 1:00
    1min Max Reps Of Pistol Squat / Air Squat
    Rest 5:00min

  • V2 T1 Workout

    1min Max Reps Of Push Ups
    Rest 1:00
    1min Max Reps Of Push Ups
    Rest 1:00
    1min Max Reps Of Push Ups
    Rest 5:00min

  • V2 T2 Workout

    Warmup:
    5min Row nousevalla teholla
    5/5 Maailman paras
    3/3 Pakarakierrot

    5min Avg Watts
    *Ota mahdollisimman kova vauhti jota pystyt pitämään koko 5min.

    1-2min cool down + rest 8-9min

    20min Avg Watts
    *Ota mahdollisimman kova vauhti jota pystyt pitämään koko 5min.

    1-2min cool down + rest 8-9min

    1min Avg Watss
    *mahdollisimman lujaa minuutti, mutta tasaisesti ei kestä vauhdin pysähtyä tai hyytyä

    5min Cool Down

  • V2 T3 Workout

    Warmup:
    10 Banded Squats
    10 Banded Good Morning
    10 Banded Shoulder Press
    10 Banded Behind the neck Press
    10 Overhead Squats

    Warmup2:
    2-3xRounds
    10 Cal row nouseva teho
    3-5 Thruster nouseva paino aina workout weightiin
    3 Burpee over Rower

    5Sets
    Every 5:00min
    500m Row
    10 Thruster 50/35 - 42,5/30
    10 Burpee over Bar

    *merkkaa nopein kierrosaika ja muistiinpnoihin loput

  • V1 T2 Strength

    Find Heavy Back Squat