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

  • Keskiviikko 24.9.25. FN Workout

    Warm Up
    2 rounds
    2min of cardio, add speed
    8-10 half kneeling kb/plate bottom up press R/L
    8 controlled ring rows
    16 hollow rocks
    4-6 burpee box jumps/step ups

    Weightlifting
    3x2 push press + 2 push jerk + 2 split jerk @40-65%
    3x1 push jerk + 2 split jerk @70-85% of 1 rm
    rest as needed bwn sets

    Metcon
    20 min amrap with partner
    10 pull ups / banded strict pull ups
    20 push ups
    30 air squats
    20/16 calories of cardio machine
    YGIG!

  • ”Rock” Workout

    3 x 5min amrap (1min lepo - total 17min)

    5min amrap:

    • 10 raaka rinnalleveto (N 42,5kg / M 60kg)
    • 12 burpee
    • 14 boksihyppy (N 50cm / M 60cm)
    • 20 istumaannousu
    • max metrit soutu

    1min lepo

    Tulos on kaikkien kierrosten yhteenlasketut soutumetrit.

  • BBF 210925 Workout

    T eams of 3

    4x 11min ON/2min OFF
    A) Max Cal Row
    🔽
    3x10m Shuttle Run
    +
    12 Wall Balls
    +
    3x10m Shuttle Run
    🔽
    Rest

    B) Max Cal Bike
    🔽
    3x10m Shuttle Run
    +
    12 Box Jump Overs
    +
    3x10m Shuttle Run
    🔽
    Rest

    C) Max Cal Ski
    🔽
    3x10m Shuttle Run
    +
    12 DB Snatches
    +
    3x10m Shuttle Run
    🔽
    Rest

    D) Max Cal Echo Bike
    🔽
    3x10m Shuttle Run
    +
    12 KB Swings
    +
    3x10m Shuttle Run
    🔽
    Rest

  • Basic engine Workout

    Teams of 2 - YGIG
    4 x 6min on / 2min off:

    1)
    a) 5 DDB hang clean + 5 DDB thruster
    b) 10/8 + 10/8 cal bike/ski

    2)
    a) 5 box over jump + 20 DU/40SU
    b) 5 box over jump + 10 KB swing

    3)
    a) 10 + 10 abmat sit up
    b) 10/8 + 10/8 cal row

    4)
    a) 5 target burpee + 10 wallball
    b) 5 target burpee + 10 t2b/leg raise

    -> Parin kanssa tehdään aina vuorotellen A+A+B+B.

  • WOD Workout

    4 rounds, 2 mins each, for max reps of:
    50 Double Unders / 75 single under
    12 Alternating Dumbbell Overhead Lunges, 1x15/10 kg
    max reps in remaining time Burpee Over Dumbbells
    Rest 2 mins

    For quality:
    100 Plate Russian Twists, 15/10 kg
    Split up as desired!

  • Strength Strength

    Deadlift 1x5
    Build to heaviest 5 of the day in 15 mins!
    - deadstop in btw reps
    - 2+ mins rest btw heavy sets

  • 160925 Tiistai Workout

    A) Bar muscle-up drills

    B) 10 rounds
    In 1min
    3 bar muscle-up / jumping BMU
    10 wall ball 20/14
    AMRAP box jump 60/50
    1min rest

    Result is the amount of box jumps

  • WOD: Volume work Workout

    4 rounds for time: (TC 21)
    12-20 C2B / pull up / jumping kipping pull up
    15-30 DU-crossover / 30-60 crossover / 30-60 DU / 90-120 SU
    40 russian kbs (32 / 24)

    RPE 8-9

    Skaalaus:
    Valitse sellaiset toistomäärät & variaatiot, että pystyt tekemään leuat max. 4-5 osassa, hyppynaruun kuluu noin 60-90s ja kahvakuulaswingit menevät 2-3 osaan. Missään nimessä ei ole siis tarkoitus pystyä tekemään liikkeitä putkeen edes ensimmäisellä kierroksella vaan opetellaan jakamaan liikkeet hallittaviin sarjoihin alusta asti.

    HUOM! Voit tehdä myös EASY-version WODin kellolla ja toisin päin (molempien kokonaiskesto sama).

  • Warm up Workout

    12 x 40s on / 20s off:
    1.erg
    2.banded face pull
    3.scorpion+chest stretch
    4.cossack squat
    5.20s+20s sideplank rotations @small plate
    6.alternating single leg v up

  • WOD Workout

    AMRAP 7:00
    12 Bar Facing Burpees
    6 Squat Cleans @82.5/55kg

    Goal: 3+ rounds

    Goal: Hard Effort - 90%. Cleans should be heavy today & done as fast singles.

    Extra credit :
    Banded hamstring curls 4x 15 reps
    90 sec rest btw sets