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

  • 4 RM Back Squat Strength

    Within 20 minutes:
    4 RM Back Squat

    In 5 sets build to a heavy set of 4 reps with good technique (training max)
    Rest 2-3 minutes between sets. Lift in pairs!

  • Conditioning Day Workout

    Get rrready

  • Tabataa Workout

    Superkids

    2 x Tabata

    • varpaat tankoon / polven nosto
    • lihaksetpäällä kyykkypito

    Ninjat

    3 x Tabata

    • varpaat tankoon
    • ilmakyykky
    • käsipainovauhtipunnerrus

  • Twin Towers Workout

    9 Dead Lifts (225)

    50 Double-Unders/150 Single-Unders

    40 Pull-Ups

    30 KB Swings

    20 Push-Ups

    10 Box Jumps

    20 Push-Ups

    30 Jump Squats

    40 Wall Balls

    50 Double-Unders/150 Single-Unders

    11 Dead Lifts (225

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 rounds
    1:30 row @easy/mod pace
    1:00 ski @easy/mod pace
    5 push up to downdog
    5 hr push ups
    10 scap pull ups
    10 kipping
    10 barbell bench press (tempo slowly down, fast up)

  • Muscle & Power, YV1 Strength

    DB flyes 4x8 reps

  • 300 DY Workout

    Max calories in 10 min on assault bike

  • Lapset 7-9 syksy Workout

    Lämppä leikkiä ja mobility

    Tabata 10x 20/10s
    Selän ojennus
    Kuppipito

    Taito: seinäkävelyä

    Metcon: 12min amrap
    Juoksu 20m
    5 punnerrusta
    3 leukaa tai rengassoutua

    Loppuvenyttelyt

  • 10 rounds Workout

    10x 2min on, 1 min off
    A: 3 mu + 12 burbee
    B: 7-12 HSPU ( kipping) + 10 dumbell snatch ( 5/5) M: 30-35kg F:20-25kg

    Alternate btw A and B ( five intervall each).

  • Box,Wall Ball,Back scuat,vatsat ja selät Workout

    Kristan ja Marikan kans aamuvirkkuilemassa