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

  • 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

  • 040425 Perjantai Strength

    A) 8 sets
    1 power snatch
    1 deep power snatch
    1 squat snatch @60%+

    B) 3 rounds for quality
    8-12/side one legged KB deadlift
    20-30s/side copenhagen plank

  • KELLY BROWN Workout

    BENCHMARK
    5 rounds for time:
    440-m row
    10 box jumps (61/76 cm)
    10 deadlifts (80/120 kg)
    10 wall-ball shots (14/20lbs)

    SCALED WOD
    3 rounds for time:
    880m bike
    10 box step-ups
    10 deadlifts
    10 wall-ball shots

  • ”Basic” vol. 224 Workout

    Easy ERGO 30min
    Min 5, 10, 20 - Get of the rower and perform
    8 Kettlebell / Dumbbell Squats jerks Right
    8 Kettlebell / Dumbbell Squats Jerks Left
    8 Alt Dual KB / DB Split Cleans