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

  • 2/24/21 Workout

    Warm up(10)
    3rds
    20 heel grab
    15 jax
    10 single leg cherry picks

    GRT(30)
    GRIT it out for 30:00
    8 burpees(two seconds down/two seconds up over dumbells/sandbag)
    200m dumbbell/sandbag carry
    8 dumbbell/sandbag ground to overhead
    choose load for db/sb movements

    Finisher
    50 oblique crunch
    1:00 butterfly stretch
    15 arm circles front and back

  • Lördag 5/10 2019 Workout

    Coach surprise

  • MAYFLY OPEN SHOWDOWN Workout

    Main EVENT link: https://www.facebook.com/events/441699499810026/
    Top heat : 11:00

    You can take part of doing the open before and after top heat as well!

    BE THERE!!!

  • HOME WOD 3 Workout

    WARM UP
    If possible go for 10-15 min light jog. Or biking or rowing. Anything that gets the heart rate up.
    Jumping jacks, jumping squats, burpees, side to side jumping, single or double under practice. Change what your doing every 1-2minutes.
    Shoulder swings clockwise and counter clockwise.

    STRENGTH/SKILL

    A) Single Leg DL 5x 10/leg use heaviest weight possible.

    B) Moby "flower" Bring sally up with air squats and use as heavy weights as possible. (backpack or other) if possible around 20-40kg or as heavy as you can. Have possibility to scale 1 time lighter if absolutely needed but push your hardest not to scale down.
    Rest 2min
    C) Same song but with alternating lunges and with weights. Yes this will hurt and burn. The song is "only 3:29 long" so you will want to push so hard that two times this song is enough!

    WORKOUT
    We are going musical today.

    A) MC hammer " can´t touch this"

    Jumping jack through whole song.
    Every time you hear " cant touch this" you do a burpee
    Every time during "brake it down Oh Oh Oh" part you do mountain climbers.

    90 sec rest: then right in to

    B) The Police " Roxanne "

    If you can do a small jog in your flat or outside do it otherwise side to side jumps or jump on a small 5cm plate during song.

    A burpee every time you hear "Roxanne"

    Push really hard !!

    Thats 3 songs ruined for you ....your wellcome ;)
    COOL DOWN
    5-10 min box breathing in to belly in through nose out from mouth. 3 times (breathe in 3 seconds hold 3 seconds breath out 3 seconds then hold 3 seconds). then same with 4 seconds for 3 sets then 5 seconds until you have 10 mins done of this.

  • A. Primer Workout

    21-15-9 double DB power cleans 25kg
    50 DU after each round
    - directly into -
    21-15-9 double DB front squats 25kg
    50 DU after each round

  • Buns n Guns Workout

    3 rounds
    45sec SL Hip thrust RL
    45sec SL Hip thrust LL
    45sec DB Biceps curls
    45sec Banded Monster walk
    45sec Gun Walk
    Add weight on hip thrust as you see fit

  • EASYWOD 16112019 Strength

    -Tempaustekniikka/ 7 x 2 tempaus

  • 8RFT BODYWEIGHT Workout

    8 Rounds for Time:

    10 Push-ups

    10 Air Squats

    10 Burpees

    10 Air Squats

  • Push/Lunge/Swing Workout

    6 rounds for time:
    15 push ups
    10m walking lunge with 15kg plate overhead
    15 KB swings

  • Lockdown Run for Kulma Workout

    RPE 7

    30-45min work
    60s. walk
    60s. jogg
    60s. run @80%