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

  • Bulgarian Splits Strength

    B. Em2m x 5
    Bulgarian Split Squats x 4,3,2,3,2/Leg

  • Conditioning Workout

    5 Rounds for time:
    10 T2B
    20 WB 9/6kg
    40 DU

  • Conditioning Workout

    Nasty Condi Girls’

    00:00-08:00
    21-15-9
    dbl DB deadlift@22,5/15kg
    kip HSPU / Pike push up

    08:00-16:00
    21-15-9
    dbl DB clean@22,5/15kg
    kip Ring dip / HR push up

    16:00-32:00 (16 min Amrap)
    5 Pull up
    10 Push up
    15 Air squat

  • 6.11.2023 Intervals Workout

    3 Intervals @ RPE 8/10*

    A1. 10-minute AMRAP
    4000/3200m BikeErg
    SkiErg for calories in the remaining time

    Rest 2-minutes

    A2. 10-minute AMRAP
    2000/1600m SkiErg
    BikeErg for calories in the remaining time

    Rest 2-minutes

    A3. 10-minute AMRAP**
    4000/3200m BikeErg
    SkiErg for calories in the remaining time

    • The pace here should be fast but repeatable, where you could still complete another interval at the same pace as A2 after the A3. ** Your aim is to repeat the same calories on A3 as you did on A1.

  • Perjantai 3.11.23. FN Workout

    Warm Up
    Speed Ladders + Mobility drills for 10 minutes

    HUOM jos salikisoihin tulet niin voit ottaa vaan 2xrounds jokaista halutessasi!
    Full Body Workout
    Part 1
    2-3 rounds
    40s easy / 20s mod / 10s fast Ski
    8/8 suitcase deadlifts
    8/8 half kneeling arnold press
    8/8 side plank hold + rotation

    Part 2
    2-3 rounds
    40s easy / 20s mod / 10s fast Row
    8/8 banded monster walk + 8 banded jumping squats
    12-16 bicycle crunch
    8/8 single arm db row

    Part 3
    2-3 rounds
    40s easy /20s mod/10s fast Assault bike
    12-16 curtsy lunges
    12-16 band pull aparts
    16 weighted russian twits

  • Barbel Klubben Strength

    A.1) No hook no feet snatch
    Sets of 2 ~10min

    B.) Three position snatch (floor, 1cm of the floor, just below knee) 1+1+1
    1.) Building weight
    2.) 3×1+1+1 @65-75%

    C.1) Hang pause @1cm off the floor clean+jerk
    (Start @ hips and lower to just off the floor and pause for 2.sec then clean from that position and jerk)
    1.) Building weight
    2.)6×1+1 @75-85%

    D.1) Clean grip deadlift (touch and go) Good control lowering the barbel gently to the floor.
    4×6 @100-120% of clean

  • Marian Tanssit Workout

    💫💥❤️🐯💥🦝🦊💥❤️💫

  • Basement Home Edition WOD (10.) Workout

    AMRAP 20

    6 Hollow to Superman or Pull-up or 3 Bar MU
    10 Push ups or Russian push ups
    14 Reverse lunges / Weighted Reverse Lunges
    20 Jumping Jacks/ 30 DU's

  • Barbel Klubben Strength

    A.1) power clean+dip clean
    1+1 ~10min

    B.1) Hang power clean below knee
    Sets of 3-5 From barbel up to 70%
    Then
    3×3 75-85%

    C.1) Hang power clean above knee +split jerk
    6×1+2 @80-85%

    D.) Strict press
    D.1) 1 set of 15-20 reps with barbel
    D.2) 5rm
    D.3) Drop weight 5-10kg and do until failure

    E.) 4×
    E.1) Pallof squat ×15
    E.2) Mountain climbers ×15

  • 2.11.2023 PK Strength

    Back Squat

    6 x 2 @ 80%