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

  • 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!

  • Pn-reenit Workout

    Tempaus+vala 2x1+1
    34kg tuli vielä, 36kg ei tänään lähteny, loppuun vielä yks setti 30kg

    Rive+etukyykky+työntö
    2x1+1+1
    30,35,40,44,45,49,52

    Takakyykky
    Kakkosia 45,60,70
    Neloset 80,85

    Ja loppulankkujumppa!

  • 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

  • OPTIONAL Workout

    2-3 rounds
    10-15 GHD hip extension
    10 snowangel
    10 wall squat

  • 21.4.2020 Home Workout Workout

    20 RFT

    15 Sit ups
    15 Air Squat

    TC 20

  • "Severin" Workout

    For Time:
    50 Strict Pull-ups
    100 Hand Release Push-ups
    5,000 Meter Run

    *Score: Total Time  

  • 28.9.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 4x10min EMOM, 5min rest between Workout

    CONDITIONING (21.11.2018)

    4x10min EMOM, 5min rest between (A+B+C+D)

    A: 5 Pull-Up + 10 Push-Up +15 Air Squat

    5min rest

    B: Alternate between 1&2
    1) 10 Push Jerk (unbroken, bar from ground)
    2) 10-15 Medball Clean (squat cleans)

    5min rest

    C: 
    1) 10-15 TTB
    2) 8-15 Up and Down

    5min rest

    D: 
    1) Row 14/9cal RPE 4
    2) Row 8/5 cal RPE 2

    Overall RPE 3-4, not all out!

    Target: 10-15sec rest on each minute. Unbroken sets.

  • Maanantai osa 7 Strength

    Romanialainen maastaveto (RDL): 3 x 8

    Lepää 2 minuuttia. Keskity pakara- ja takareisiyhteyteen.