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

  • Conditioning Workout

    Partner Workout

    Buy in : 3 sets / person
    P1: 20 plate thruster @20/15kg
    P2: Front plank hold
    Then switch!
    If You fail the plank, stop the thruster.

    REST 1 min

    Then 5 mins of max :
    Waiters walk (relay, 20m/person)
    Then 5 mins of max :
    Burpee Pull up (YGIG)
    Then 5 mins of max rounds of :
    5 plate G2TOH @20/15kg
    5 bearhug plate squat
    5 push up (chest to plate )
    - relay, one round/person

    REST 1 mins

    Cash out : 3 sets/ person
    P1: 20 box jump @60/50cm
    P2: Reverse plank
    Then switch!
    If You fail the plank, stop the boxjump.

    Timecap : 32 mins

  • 21.9 (4ever Young) Workout

    YGIG with partner per movement

    Buy-in 29 DU (both atheletes in the same time)

    2 rounds
    9 x clean 60/40kg
    9 x s2o 60/40kg
    9 x PU
    9 x mave 80/60kg
    9 x wall walk
    9 x t2b
    9 x front squat 60/40kg
    9 x wall-ball 20/14lb
    9 x med ball situps 20/14lb

    Buy out 29 DU (both)

    Time cap 29min

  • SKILL Workout

    Skill Handstand
    * -harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.*

    E2MOM, 5 rounds
    1-3 x Handstand
    20-40 DU/SU

  • 21.3.2024 Workout Warmup Workout

    Warm-up
    3:00 Echo bike + 3:00 Row @ easy pace
    +
    1-2 Rounds

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall-facing flutters
    1, ½ or ¼ rotation (each way) of Box pike handstand steps
    5 (each way) Sideways handstand walk (Advanced OR Easier variation)
    +
    Clean and jerk
    Build up to the heaviest weight you’ll use in the workout.
    +
    1-2 Rounds
    8m Handstand walk
    12 GHD sit-ups
    3 Clean and jerks @ 1st weight

  • Painonnosto tekniikkatunti Workout

    Painonnosto tekniikkatunti

  • Accessories Workout

    3 rounds:
    60 DU
    50m Walking Lunges
    40m KB Front Rack Carry 2x24/16kg
    30 Push-ups
    20/16cal AB
    - Even though this is for time, focus on continuous quality movement and breathing

  • Painonnosto tekniikkatunti Workout

    Painonnosto tekniikkatunti

  • Assault / echo bike EMOM Workout

    Choose the amount of minutes and calories/min

  • 5k bike Workout

    5000m bike.

  • 20.3.2024 Active Recovery Workout

    3 rounds @ steady pace

    5 Windmills e/side
    5-minutes Echo bike
    5/side Strict high pull
    5-minutes SkiErg
    5 e/side Poliquin step-down
    5-minutes Row
    5 Jefferson curls – KB or empty barbell