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 x FOR TIME Workout

    4x For time:

    1)
    40/30cal bike
    40 box jump over
    2)
    40/30cal row
    40 kbs
    3)
    40/30cal ski
    40 sit up
    4)
    40/30cal echo
    40 up&down

    start every 8min, time caps 6min

  • Keskiviikko 3.4. Workout

    Barbara prog. 2

    4 Rounds
    1:30 min/ 1 min

    A)Pull up 10-15
    Push up 15
    Du ME

    B)Sit up 20
    Air squat 25
    Du ME

  • Torstai 11.4. Workout

    Barbara prog. 3
    6 x 2:30min/ 1:30min
    15 Pull up
    20 Push up
    25 Sit up
    30 Air squat
    35 Double unders

  • FBB Goes Vappu Workout

    Teams of Two

    30 rounds FOR TIME

    3 Lateral Burpees
    3 Power Cleans 50/30
    3 Front Squats 50/30
    3 Push Jerks 50/30
    3 Lateral Burpees

    EVERY 5 minutes (first at 0:00)
    100m Partner Run

    Time Cap: 40min

  • "Murph" Workout

    FOR TIME:
    Buy in: 1,6km run
    100 pull up
    200 push up
    300 air squat
    Buy out: 1,6km run
    - Divide gymnastics anyhow.
    - TC: 60

    SKAALAUSVAIHTOEHTOJA:

    RX: With weight west (9 / 6 kg)

    INTERMEDIATE: bodyweight

    EASY:
    Buy in: 800-1200m run
    into 10 rounds:
    3-5 jumping pull up / ring row
    6-10 push up
    10-15 air squat
    - rest 30-60s between rounds
    Cash out: 800-1200m run

    PARTNER MURPH:
    Buy in: 800-1600m partner run
    into 20 RDS YGIG for rounds:
    5 pull up
    10 push up
    15 air squat
    Cash out: 800-1600m partner run

  • Push & pull Workout

    RX:
    EMOM8
    1. 6-10 ring dip
    2. 10-12 alt. KB gorilla row

    Scaled:
    EMOM8
    1. 6-10 ring push up/box dip
    2. 10-12 alt. KB gorilla row

    Liikkeet laatua vastaan.

  • Gymnastic Workout

    EMOM20
    1. 6-8 strict chin up (2-0-X-0)
    2. 8-12 ring/db push up (2-0-X-0)
    3. 20s L-sit/knee tuck hold
    4. 20-30s wall facing hs hold
    5. Rest

    Valitse sellaiset toistomäärät/skaalaukset, että liikkeiden laatu säilyy. Skaalaukset: chin up - low bar/banded ring/db push up - normal - reps minim 6 - kulma wall facing hs hold - kulma

  • Split jerk Strength

    EMOM 6
    2 Split jerk @easy-moderate

  • Triangle 2/3 Workout

    EMOM x 40

    1) 9-18cal row
    2) 9-18cal ski
    3) 9-18cal echo
    4) rest

    Target VK 1- VK2. Valitse sopivan haastavat kalorit kuitenkin niin, että pystyt lisäämään seuraavilla viikoilla 1-2per caloria per viikko

  • 7.4.2025 Row 5k Workout

    For Time :

    Row 5k