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

  • Back squat Strength

    0 - 2 5 rep @70%
    2 - 4 4 rep @75%
    4 - 6  3 rep @80%
    6 - 8  2 rep @85%  
    8 - 10 1 rep build
    10 - 12 1 rep build
    12 - 14 1 rep build
    14 - 16 1 rep Build
    *All sets every 2 min

  • 10x 2min ON/2min OFF Workout

    10x
    2min ON/2min OFF

    A) 20/15 Cal. Row
    + Max reps Wall Walks

    B) AMRAP of
    4 Weighted Box Step Ups
    8 KB Swings

    C) 20/15 Cal. Ski
    + Max reps Toes-to-bar

    D) 10x7,5m Shuttle Run
    + Max reps Bike

    E) AMRAP of
    3 Handstand Push-ups
    6 Pullups
    9 Squats

  • BBF Leg Killer Workout

    Every 4 min for 4 Rounds
    60 sec Wallsit *
    30 sec Air Squats
    30 sec Wallsit
    30 sec Squat Jumps

    *) First 30 seconds arms away from your body, after that you can rest your hands on your legs to make the wallsit easier.

  • Burpees Till The End Workout

    4 x
    AMRAP 3 (with 1 min rest between Amrap's)

    A. Navy Seal Burpee
    B. G.I. Jane
    C. Burpee Box Get Over
    D. Inverted Burpees

  • WOD Workout

    Emom 24

    1) 10-17Cal kone
    2) 4-10 T2B
    3) 10-17Cal kone
    4) Lepo

    *Treeni kahdella eri koneella

  • EMOM 21 Workout

    Minute 1 | DB manmakers
    Minute 2 | 5 back squats
    Minute 3 | rest
    – Use two DBs for the manmakers.

    ScaledWOD
    EMOM 21:
    Minute 1 | DB manmakers
    Minute 2 | 5 back squats
    Minute 3 | rest
    – Use two DBs for the manmakers.

  • Sunday EMOM Workout

    EMOM - For 6 Rounds
    A) 10-18 Cal. Row
    B) 15-20 reps of Situps/Toes-to-bar
    C) 8-12 lengths of Line Facing Burpee + Shuttle Run
    D) X-reps of Renegade Rows + Pushups
    E) 10-18 Cal. Bike

    rest 2min between rounds

  • For time Workout

    3-6-9-12-15:
    Bar-over burpees
    Power snatches (35/50 kg)

    ScaledWOD
    3-6-9-12-15:
    Up down
    Hang power snatches

  • Jähy Workout

    3 Kierrosta

    10+10 Splittikyykky 2x kp/kk

  • Maanantai 6.2.23. FN Workout

    Treeni 1
    Warm Up
    3 rounds
    1:00 cardio machine
    5 strict burpee (punnerrus tiukkana)
    10 med ball squat jump (small jump)
    10 v-ups

    Strenght
    Squat Program session 4
    Back Squats
    10 and 3x8 reps @55-62-67-71%
    Front Squat 3-4x5reps @1x60 and 2-3x70%
    rest 2-3 min bwn sets
    Keskity laatuun kyykyissä ja pitämään liike hallittuna.

    Metcon
    10 min emom
    6-8 burpee box jump 50/60cm / target above
    step down, you can alternate rep with partner (1box)
    Muista turvallisuus! (Cap yourself on 40s eac round, goal is about 30s work / 30s.off.
    then
    Accumulate 40-60 alt leg v-ups couple mins after metcon afap