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

  • WOD Workout

    AMRAP 6min

    12m OH-askelkyykkykävelyä
    8 T2B

    2min lepo

    AMRAP 6min

    8 Thrusteria 43/30kg
    30 Tuplaa/60 sinkkua

  • wod Workout

    On a 1:30 clock x 5 sets:
    10 toes-to-bars
    10 deadlifts (30/42,5 kg)
    Max unbroken hang power cleans
    – Rest 1:00 between sets.

    ScaledWOD
    On a 1:30 clock x 5 sets:
    10 sit up
    10 deadlifts
    Max unbroken hang power cleans
    – Rest 1:00 between sets.

  • FFB SUNDAY Workout

    YGIG

    1a. Rubber Band ”J” Pulldowns 3x14
    1b. Alt. DB Bicep Curls 3x10/10

    ———————————————————-

    2a. BB Bent Over Row 3x12
    2b. Hanging Strict Knee Raise 3x10
    2c. Rubber Band Face Pulls 3x12

    ———————————————————-

    3a. Tempo Ring Rows 3x10 (Neg. 2sec)
    3b. Explosive Plate Sit-Up to Stand 3x10

    ———————————————————-

    4a. Strict Close Grip Chin-Up 3x10
    4b. Across-Body Hammer Curls 3x8/8

    ———————————————————-

    • Choose weight/Rubber Band that can be done with quality
    • YGIG / Rest same time you spent on set
    • a/b/c = superset (Athlete1 do all before Athlete2)

  • For time Workout

    21-15-9:
    Hand-release push-ups
    Toes-to-bars

  • WOD 5.2 Strength

    Push press 3 x 70%, 2 x 80%, 1 x 90%

  • 311022 Maanantai B Workout

    4 rounds
    15m DB front rack walking lunges 2x22,5/15
    12/side russian twist
    9 KB sumo deadlift high-pull 32/24

    You go / I go full rounds

  • WOD 12.8 Strength

    Front squat
    5 x 70%
    5 x 75%
    3 x 85%
    3 x 90%
    2+ x 90%

  • Endurance WOD Workout

    • Aim for HR zone 1-3
    • Rest and scale as needed
    • Low intensity and steady pace

    45min @ easy pace:
    30-40cal machine
    10-14 slamball
    20 reverse lunge
    40m sandbag bearhug carry

    2-3min jump rope
    40m bear walk (alt. forwards+backwards)
    20-30sec hollow/tuck hold
    10 calf raises

    30-40cal machine
    6-8 bear complex with empty bar
    15-20 bent over row
    15-20 bicep curls

  • EMOM 20 Workout

    EMOM 20
    Min 1: 15-18/10-13 Cal
    Min 2: 1 Round of Snatching Chief*
    Min 3: 8-12 Wall Balls + 8-12 Box Jump Overs
    Min 4: Rest

    Snatching Chief*
    3 Power Snatch 60/40kg
    6 Pushups
    9 Squats

  • WOD Workout

    EMOM x 21 MINUTES
    MIN 1&2 - AMRAP of...
    7 Wall Balls
    5 Strict Handstand Push-Ups
    3 Front Squats @70/47kg
    MIN 3 - Rest

    Pick up where you left off at the beginning of each AMRAP.
    HSPU Option 1: Pike Push-Up. Option 2: DB Push Press