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

  • Strength Strength

    Heavy Day
    Back squat
    10-8-6-4-2-2- 2

  • 6.9.2025 Teams Of Two Workout

    8RFT :

    Row 250/220m
    15 Bench Press @ 70% BW
    10 Overhead Squat w/ Plate 20/15kg

    IGYG

    TC 40

  • 8.8.2020 Workout

    HandStand Walk Practice

  • Ke 11.11.2020 penkki Strength

    Vauhtipunnerrus 5x5

    Penkki käsipainoilla 3x5-8

    Dippi 3 x amrap
    -jos menee yli 20toistoa, käytä lisäpainoa
    -ideaali toistomäärä 12-20
    -täysi liikerata!!! Kyynärkulma vähintään 90astetta

    Takaolkapääsoutu 5x20

    Penkki 3x6x60%
    -stopeilla

  • Partner wod Workout

    For time:
    150/135cal Row
    150 Push-ups

    150/135cal SkiErg
    150 KBS 24/16kg (eye level)

    150/135cal Assault Bike
    150 WB 9/6kg

    150m Skillmill Sledge Push 10/9
    150 Abmat Sit-ups

  • BBF 070925 Workout

    AMRAP 48
    20 Wall Balls
    20 Toes-to-bar
    20 DB Snatches
    20 Handstand Pushups
    20 Burpees

    Pause and Run 400m or 30/25 Cal at minute 0, 8, 16, 24, 32 and 40. Then continue the AMRAP.

    Find your pace, it's gonna be nasty!

  • STRENGTH (Deadlift) Strength

    Deadlift 5x2
    – nouseva paino
    – lepo 3-4min

  • 5x4 Weighted Chin-ups Strength

    • Rest 3min btw sets.

  • AMRAPs and EMOMs Workout

    6x 5min ON/3min OFF

    A. AMRAP 5
    15/12 Cal Row
    5 Burpee over rower

    B. AMRAP 5
    3 Wall Walks
    10x7,5m Shuttle Runs

    C. EMOM 5
    15 KB Swings + Box Jumps in the rest of the minute

    D. AMRAP 5
    12/9 Cal Bike
    12 Pushups
    12 Sit-ups

    E. EMOM 5
    12 Wall Balls + Double Unders in the rest of the minute

    F. AMRAP 5
    With double DBs
    6 Devils Presses
    12 DB Squats
    18 Biceps Curls (alt arms, 9/9)

  • Keskiviikko 3.9.25. FN Workout

    Warm Up
    Do some overall mobility and activation as you like.
    Then movement prep as needed and start workout!

    Metcon
    Rounds 1-2:
    2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
    Rounds 3-4:
    2-3 min bike or run@very easy/easy + 2x6-8 toes to bars/strict knee raises , rest 30-45s bwn set
    Rounds 5-6:
    2-3 min ski @very easy/easy + 2x3-5 burpee c2b pull ups/pull ups , rest 30-45s bwn set
    Rounds 7-8:
    2-3 min air bike @very easy/easy + 2x30-50m sandbag bear hug carrying/kb front rack carry, rest 30-45s bwn set