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

  • PART 1: “BACK AT IT AGAIN” Workout

    For Time:
    75 Power Snatches 35/25kg

    On the Minute [Starting at 0:00]:
    30 Double Unders

  • “DOWNFALL” Workout

    For Time:
    100 Double Unders
    80/60 Calorie Row
    60 Box Jump Overs
    40 Dumbbell Push Jerks 22,5/15kg
    1:30min Farmer's Hold 22,5/15kg

    Light Option

    150 Single Unders
    80/60 Calorie Row
    60 Box Step Overs
    40 Dumbbell Push Jerks
    1:30 min Farmer's Hold

  • FBB Sunday Workout

    Warm-Up

    2 Sets
    Yoga Push Up x 12
    Scapular Ring Row x 12
    Side Plank Rotations x 8-10/side

    ———————————————————————

    2 Sets

    Row / Bike 1min @ 85% Speed
    12-15 Toes to Bar / Knees to Elbow (unbroken reps)
    15-18 Tuck Ups

    -rest walk 90sec between sets

    ——————————————————————-

    2 Sets

    20 Push Ups / Banded / Box
    10 Dumbbell Cross body Curl/arm
    20 Double DB Upright Rows

    -rest as needed between movements and sets

    ——————————————————————

    3 sets

    A1) Tall Kneeling DB Press: 8-10/arm; rest 60sec
    A2) Ring / Box Dips: 10-14 reps; rest 60sec
    A3) Dumbbell Bicep Curl: 10-12 reps; rest 60sec

    • Slow Down - Fast Up

  • "Free Agent" Workout

    6 Rounds For Time:
    200 Meter Run
    21 Wallballs 9/6kg
    15 Kettlebell Swings 24/16
    9 Chest to Bar Pull-ups

  • ”Spin Class” Workout

    5 Rounds For Time:
    60 Double Unders
    500/ 400 Meter Row
    20 Alternating Dumbbell Snatches

    Rest 2 Minutes Between Rounds

    KILOS: 22.5/15

  • BBF 200325 Workout

    AMRAP 12
    20 Box Jumps
    20 Situps
    20 KB Swings
    20/15 Calories

    Rest 3min

    EMOM 12 (45/15)
    1) Cal Ski
    2) DB Snatches
    3) Double Unders

    Rest 3min

    AMRAP 12
    5 Pullups
    10 Pushups
    15 Wall Balls
    20 Squats

  • Snatch tech Workout

    Every 1.30min x 6 (light weight/empty barbell)
    2 snatch pull + 2 tall snatch

    Huom! Tyhjällä tangolla tai kevyillä painoilla keskittyen tekniikkaan.

    Every 2min x 8
    1 squat snatch + 2 high hang squat snatch @50-65% of 1RM

    Huom! Kevyet painot keskittyen tekniikkaan.

    Accessory
    3 x 10 Sots press
    3 x 4 High box jump

  • Sunnuntain Pitkä Workout

    3x 17min

    1)
    3min Kone
    2+2 4-osan askelkyykky
    6 Mittarimatoa
    5+5 Rapu kiertoa
    Submax rento roikunta

    2)
    8-10 Viivajuoksua
    10 GTOH levypainolla
    8-10 Viivajuoksua
    6+6 Vatsakierto
    10-15s kuppipito
    8-10 Viivajuoksua
    5+5 Linkkari
    10-15 Kaaripito

    3)
    Venytellään dynaamisesti

  • 270325 Torstai Workout

    DELOAD WEEK

    Easy pace workout

    For 30min
    A) Easy erg
    B) 1 round
    40 single under
    5/side KB hang power clean 16/12
    10 KB bottoms up reverse lunge 16/12
    15 sit-up

    Alternate A & B with partner when B has done 1 round of movements

  • WOD Workout

    YGIG 10 kierrosta

    12/9 Cal
    3 Mavea
    3 Raakariveä
    3 STOH

    30/40 kg

    *Yksi kierros= molemmat ovat tehneet