WODconnect

Week 01 - Workout 01 Workout

Push: (Strict) HSPU / RING DIP / PUSH UP

  • 8 x 15 s on / 50 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

  • 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

  • Find 5rm pull up, then
    4, 3, 2, 1 reps with the same weight, 3min rest between sets

  • 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.