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

  • Core Workout

    2-3 kierrosta

    10 x seated leg lifts over DB
    10 x DB drag in plank hold

  • FFB Sunday Workout

    4 - 5 Rounds (40min)

    15 Deadlift DB/KB
    10 Chin-Up
    10 Double KB/DB Row
    10 Single Arm BB Landmine Press (kneeing)
    10 BB Landmine 180• (L+R=1)

    Rest 1-1.30min after each movement
    Choose weights that movement could be done +2-5 reps

  • BBF 300325 Workout

    Partner WOD

    8x6min (Alt every 6th min A and B)
    A-B-A-B-A-B-A-B

    A: AMRAP of: (continue where you left)
    30 Double DB Hammer Curls (alt. arms)
    30 Banded Triceps Extensions
    30 Double DB Lunges
    30 Pushups

    B: Max Calories

  • Amrap 18’ Workout

    Amrap 18

    40 Rope Jump
    10 Push Up / HSPU
    10 DB Power Clean 2x12/18kg
    9/10cal Machine

  • Bench press Strength

    Bench Press
    DB's or Floor Press
    5 x 6

  • EMOM 12 Workout

    Min. 1 | 2 rope climbs
    Min. 2 | :30 ergo

    Scaled wod
    EMOM 12:
    Min. 1 | 2 pull-to-stands
    Min. 2 | :30 ergo

  • Conditioning 18-09-2020 Workout

    100 Barbell Rows @20/15kg
    100 Hang Power Cleans @20/15kg
    100 Push Press @20/15kg
    100 Banded Pushdowns

    • Goal: Big sets of 15-20. Don't let this one fool you. Break sets before you have to.
    • Time Cap = 18:00

  • OPEN 25.3 Workout

    OPEN 25.3
    - Treeni tulee tietoon perjantaina aamuyöllä

  • HANG POWER SNATCH + HANG SNATCH Strength

    6-8sets:

    hang power snatch + hang snatch 65-75% of 1rm snatch

  • WOD: Parts w/ Partner Workout

    For time w/ partner:

    1) 6 rounds, rotate working partner after each round:
    1-3 wall walk / feet on box wall walk
    10 heavy kbs (32/24)
    20 wb (9/6)

    • rest 3

    2) YGIG, divide anyhow between partners:
    4-12 wall walk / feet on box wall walk
    40 heavy kbs (32/24)
    80 wb (9/6)

    Treenin flow: 1. osiossa tehdään parin kanssa vuorotellen kierros kerrallaan, molemmille tulee 3 työ- ja lepokierrosta. Tämän jälkeen 3min pakollinen tauko, jonka jälkeen tehdää 2. osio toistot yhdessä jakaen.

    RPE 8-9

    TC: 24min