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

  • Bar mu tech Workout

    10-15min bar muscle up tekniikkaa.

    1. jumping lat pull down
    2. jumping bar muscle up
    3. banded bar mu
    4. bar mu

  • 75-50-25 reps for time Workout

    Wall-ball shots
    AbMat sit-ups
    Calorie Ergo
    – Women ergo 60-40-20 calories.

    Scaled WOD
    30-20-10 reps for time:
    Wall-ball shots
    AbMat sit-ups
    Calorie ergo

  • 06052026 Keskiviikko B Workout

    7 min AMRAP
    5 pull-ups
    10 push-ups
    15 air squats

    Rest 3 min

    7 min AMRAP
    50 double unders
    25 sit-ups

  • Conditioning Workout

    4 x AMRAP5 - 4min rest between sets. alt. a & b.

    A) 50 wall ball @9/6kg + remaining time kb swing @32/24kg

    B) 45/35 cal row + remaining time burpee over the rower

    Treenin ideana on kehittää maksimikestävyyttä. Vauhdin pitää olla reipas, mutta liikkeiden tekniikka sekä taloudellisuus täytyy säilyä ja vauhti täytyy pystyä ylläpitämään myös toisella kierroksella. Wall balleihin ja soutuun saa mennä max 3min. Skaalaukset: wall ball - paino - reps kb swing - paino row - cal

  • Day 26.1 Strength

    6x Muscle Snatch + Push Press behind the neck

    • Build up to heaviest set

  • Basic Engine Workout

    AMRAP40:
    400m run
    20 KB swing 24/16kg
    20 air squat
    400m row/ski or 800m bikeerg
    15 t2b or abmat situp
    15 burpee
    *rest 30-60s btw rounds

    RPE 3.0-4.0
    - tasainen rytmi koko harjoituksen ajan
    - tee lyhyempiä sarjoja pienellä palautuksella tarvittaessa

  • Day 27 Strength

    12min EMOM:

  • BBF 190426 Workout

    2 sets of (5min rest)
    (5x 2min ON/2min ON)

    A. 25 Wall Balls
    + Max Cal Row

    B. AMRAP of
    2–4-6-8-…
    Pushups
    Situps

    C. 25 KB Swings
    + Max Cal Bike

    D. AMRAP of
    2 Burpee to Target
    4 Pullups
    8 Squats

    E. 16 DB Snatches
    8 DB Lunges
    + Max Shuttle Runs

  • Friday Fire 🔥 Workout

    4x
    2min ON/2min OFF

    20 DB Snatches
    +
    Max Calories in the remaining time

  • Partner metcon Workout

    AMRAP10: (with partner)
    200m easy synhcro run
    20 power snatch @ 35/25kg
    10 burpee over bar
    *easy pace
    *split reps anyhow on snatch and burpees