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

  • 2.10.2020 Lepikkä Workout

    Kevyt, sama kuin Sali

  • Saturday Partner Party Workout

    Partner Calorie hunt!
    4 x 5min ON / 2min OFF

    A. 50 Wallballs + Active hang in rack
    - max Cal. row
    (Partner 1 - Active hang in rack while
    Partner 2 does Wallballs. Share anyhow.
    When finished- max calories on rower.)

    B. 6 rounds of CINDY + Weightplate overhead 20/15kg
    - max Cal. Ski Erg
    (Partner 1 - 1 round of CINDY while
    Partner 2 holds 20/15kg weightplate overhead. Switch until 6 rounds completed. Then max Cal. on Ski Erg.)

    C. 6 rounds of :
    10 boxjumps - 10 KB Swing 20/16 - 10 Goblet Squats 20/16kg + WALL SIT
    - max Cal. on Bike Erg
    (Partner 1 completes 1 round while partner 2 wallsits.
    When completed - max Cal. on Bike Erg)

    D. 40 burpees over partner in plank position
    - max Cal. on Echo Bike
    (Partner 1 in plank position while partner 2 does burpees over partner. Share anyhow.
    When completed - max Cal. on Echo Bike)

    Nybörjarcoachen joina och insåg att 6 varv i B & C var väääääldigt optimistiskt planerat när lungorna o benen brann! 😅🔥Hupsis, bra kämpat gänget!

  • Ninjat 14-16v WOD Workout

    10 x
    4 HSPU
    8 wallball

    TC 15 min

    Jos tekee ti kuntokarkelon, muista ottaa iisisti (esim 7 rundia riittää)

    Loppuun omavalintaiset vatsat & liikkuvuus / Asta vetää

  • Core Armor 7 Workout

    For quality
    3 - 4 rounds
    A. Knees to elbow x 8
    B. Windmill with kettlebell x 8 side
    C. Banded version case walk 20 m

  • AMRAP 25min. Workout

    20 Power Snatches (40/30kg)
    10 Burpee Box jump over (facing)
    50/40 cal Row/Bike

  • Warm up Workout

  • Extra Credit 01-08-2021 Workout

    – World’s Greatest Stretch x 10 reps each side
    – Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Muscle & Power, YV2 Strength

    Bent over barbell row (pronated) 4x8 reps

  • Extra Credit 05-06-2021 Workout

    Banded Y-T-A-T: Accumulate 50 total reps.
    +
    - Worlds Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • OTM push up Strength

    OTM 10 min

    Push up 4 - 8 rep every minute