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

  • Front Squat Strength

    For Total Load:
    5 Sets of 3

  • Kello kilkuttaa odottavasti Workout

    0:00-10:00:
    5rnds of:
    15 straight leg abmat sit-ups
    12 alt. Pistols
    30 DU.

    10:00-12:00 rest.

    12:00-22:00:
    5 rnds of:
    15 T2B
    10 box jumps over
    1 long rope climb or 2 short rope climbs.

    Merkitse tulokseksi kumpaankin osioon käytetty yhteisaika, jos et pääse kumpaakaan loppuun tuloksesi on automaattisesti 20min.

  • Strict Pull-ups Workout

    Every 2:30 x 4 Sets:
    1 Unbroken Set

  • 4.11.2023 PK Workout

    Jog HR Zone 2-3 ( 4 )

    50 minutes. 8 minutes Jog, 2 minutes run.

  • WOD 27/01/24 Workout

  • FFB Sunday Workout

    • No Coach
    • Make it @ Muscle Beach
    • No equipments needed
    • Enjoy 🌞😎

    20-18-16-14-12-10-8-6-4-2
    Squat Jumps
    Push-Ups

    3min REST

    20-18-16-14-12-10-8-6-4-2
    Reverse Lunge (L+R=1)
    Burpees
    V-Ups

  • 25.10.2023 Light Cardio Workout

    HR Zone 1-2

    Jog
    Ergos
    Swim

  • 17.6.2026 Base...( Strength ) Workout

    For 45, 60 or 75-minutes @ base*

    2000m BikeErg
    1000m Row
    2000m BikeErg
    1000m SkiErg

    • Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

    SESSION NOTES
    Feel. This should feel like a sustainable effort that you could have kept for another 30 to 40-minutes if needed. Stay in control of your breathing throughout (where you could hold a conversation but couldn’t sing).

    Intent. Start with a pace that’s easy enough for you to sustain it. Learn to recognise the difference between a sustainable and non-sustainable pace. Listen to different cues (HR, breath rate, feel) to determine where this pace is for you (be honest, not what you’d like the pace to be but what it is).

    Adaptation. Improve your body’s ability to transport and utilise oxygen efficiently, mitochondrial density and lactate clearance ability.

    Debrief.
    – How was your pace? Could you have kept it for at least another 30 to 40 minutes?
    – Did you have the patience to move at an easy enough pace (conversational pace) to match the intent of the training session?
    – What two (2) things can you be proud of in this session? What one (1) thing must you improve?

    Movement options. You can replace any machine with another for the same duration

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. Barbell Bent Over Rows
    B. Barbell Good Mornings
    C. Neutral Grip Dumbbell Curl

    *Repeat from 6.14.22 

  • Push Press and burpee Box jumps Workout

    20 MIN AMRAP