WODconnect

Week 03 - Workout 01 Workout

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

  • 5 x 25 s on / 70 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 last reps should be quite hard. Increase weight if last week was too easy.

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

  • Strict pull up
    5, 4, 3, 3, 3 reps with the same weight as last week, 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.