WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • "Unbreakable" Workout

    For Time:
    21-18-15-12-9-6
    - T2B
    - WB 9/6kg
    Sets must be done unbroken!! (or at least in 2 sets).

  • Muscle & Power, Core Strength

    Max Plank hold. Post time to comments

  • 8.1.2021 Workout

    Kehonhuolto viikko - omatoimina venyttely, mobbailu, lenkkeily, hieronta -

    LÄMMÖT yht. n. 15min 🎥
    2-3 rounds:
    5 + 5 90-90 Hip Switch And Extension
    3 + 3 Pistol Squat
    5 + 5 Dead Bug (Push Knee Other Hand)
    10 Good Morning Squat

    KEHONHUOLTOA KYYKKYJEN JÄLKEEN

    Pallolla / rullalla / tangolla n. 20min - 30min kuvan mukaisesti tai soveltaen itselle sopivalla tavalla ja välineellä - ÄLÄ MURJO, ole hellä! Käy läpi kireimmät lihasryhmät.

  • Basic conditioning/Rest Workout

    PK/ Active rest @60%-65%HR tai voit pitää kokonaan lepin.
    3-4 Rounds:
    5min Ski/Bike/row
    5/5 Perfect stretch
    10 Alt. cossack squat
    10 Alt. 90/90 Hips rotation
    10 Lying pass over

  • Accessories Workout

    3 Rounds For Quality
    1:00 Hollow Hold
    1:00 Seated Leg Lifts Over DB's
    1:00 Supine Sorenson Hold (GHD)
    Rest 1:00 btw rounds

    • Accumulate 1:00 for each movement.

  • Day 08.4 Workout

    3x10/10 Alternating KB Z-press

  • Warm Up Workout

    3 x 300m Row
    :90 Rest btw sets

  • Warm up Workout

  • Onsdag 6/1 2021 Workout

    40min emom
    Min 1: 20/15cal row
    Min 2: rest
    Min 3: 7 DL 7 Hang power clean Amrap bar facing burpees
    Min 4: rest
    Weight 60/40kg

  • J27 Workout

    For time:

    270 m ergo at start and after each 27-rep movement. Switch ergo every 270m!

    27 db snatch 22.5/15kg
    27 toes to bar
    27 clean 60/42.5kg
    27 box jump over 60/50 cm
    27 push-up
    27 double db front rack lunges 22.5/15kg
    27 sit-up
    27 deadlift 60/42.5 kg
    27 double db shoulder to over head 22.5/15kg
    27 squat 60/42.5 kg (without a rack)
    27 pull-up
    27 wall ball 10/8 kg