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

  • For time Workout

    15 ring dips
    1,000-m row/2000m C2Bike/50cal Air Bike
    15 ring dips
    750-m row/1500m C2Bike/37cal Air Bike
    15 ring dips
    500-m row/1000m C2Bike/25cal Air Bike

    Scaled WOD
    For time:
    10 box dips
    700-m row/1400m C2Bike/35cal Air Bike
    10 box dips
    500-m row/1000m C2Bike/25cal Air Bike
    10 box dips
    300-m row/600n C2Bike/15cal Air Bike

  • Loppuhuuhtelu Workout

    30s on / 30s off x8, alt. between a & b:
    a) row
    b) air squat

    RPE 8 / pitäisi pystyä hyvin pitämään sama tahti yllä vielä pari-kolme kierrosta ennen kuin pitää alkaa purra hammasta.

  • Leuka 5 Workout

    Vaihteluviikko

    3x 5+5
    Kulma- tai rengassoutu V2
    Penkkipunnerrus V3

    +
    Kumpparilla dynaamisesti venytellen
    latsit ja rintalihakset

  • BBF 241124 Workout

    A. AMRAP 12
    16 KB Swings
    16 SA OH Reverse Lunges
    16 KB Pull Through
    20/15 Calories

    Rest 3min

    B. AMRAP 12
    4 Devils Presses
    ⭐️
    8 Double DB Clean & Jerk
    ⭐️
    16 DB Biceps Curls
    ⭐️

    ⭐️= 1x7,5m Farmers Walk
    4x7,5m Shuttle Runs
    8 Box Jump Overs
    4x7,5m Shuttle Runs
    1x7,5m Farmers Walk

    Rest 3min

    C. AMRAP 12
    5 Pullups/C2B/MU
    10 Pushups
    15 Squats
    20 Knee-hugs

  • INTERVALS Workout

    Intervals

    6 rounds: 30s On / 30s Off
    1) shuttle run
    2) Double kb / or Db hang snatch
    3) echo
    4) sit up

  • BENCH OR STRICT PRESS Strength

    Bench or strict press

    4-3-2-3-4

    E3MOM / 1-2rep in tank

  • ”Accumulate in any order” Workout

    Marraskuun Wodliiga

    100/110/120 kaloria soutu
    60 synkro boxihyppy 50/60cm Skaalattu: askellus
    30 Käsilläseisontapunnerrus, Skaalattu: punnerrus käsien irrotuksella

    Aikaraja 15 min

    Kartuttakaa toistoja täysin vapaassa järjestyksessä

    Masters 50-59
    Rx: tyynyltä käsilläseisontapunnerrus
    Skaalattu: punnerrus käsien irrotuksela ja askellus boxille

  • WOD: Assblaster Workout

    EMOM20:
    a) 10 deadlift (100 / 70 / ~50%)
    b) 5+5 step back lunge (1-2 weights anywhere)

  • Maanantai 24.2.25. FN Workout

    Warm Up
    2 sets
    2 min bike,row, ab, run
    8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
    10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
    5 90/90 Hip Switch w/Heel Lift (R/L)
    then warm up sets for squat 3x3-5 reps, start with barbell and build to starting weight

    Strenght
    Pause Back Squat 2-2-2-1-1reps @65%+ of 1rm (1-2 sec lowering down, 1-2 sec pause and up)
    building to todays heavy 1 rep set. rest 2-3 min bwn sets.

    Metcon
    Emom 16
    odd : 2-3 snatches (power or squat) @60-80% of 1rm snatch
    even : ab,row,bike,run x 30 sec mod/fast pace or 45 sec easy pace

  • Strength Workout

    Every 45 secs x 15 sets

    1 Pause Power Jerk,
    @ 70-75% of 1RM

    With a 2 sec pause in the receiving position.