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

  • Accessory Workout

    3 rounds:
    10-12 rower hamstring curl
    16 alt. goblet cossack squat
    16 alt. kneeling landmine twist

    Liikkeet parin kanssa. Ygig per liike

  • Emom 25’ Workout

    25min EMOM

    • Rope Jump
    • Pull Up / Rope Climb
    • 1 Set Of DB Bench
    • 9/10cal Machine
    • Rest

    Pull Up, perform 1-2 sets and max 40s work
    Bench, complete 1 unbroken set 10-14 reps

  • Accessory Workout

    15min for Q:
    10-12 goblet band spanish squat (2-0-X-0)
    8/8 barbell split stance rdl (2-0-X-1)
    8/8 half kneeling kb chop

    Liikkeet laatua vastaan.

  • BBF 260625 Workout

    4x 8min ON/3min OFF

    A) 1500/1200m Row
    20 Burpee over Bar
    +
    Max Double Unders in the remaining time

    B) AMRAP 8
    15/12 Cal ”Bike”
    15 Wall Balls
    15 Box Jump Overs

    C) 800m Run
    +
    AMRAP in the remaining time of
    10 Double DB Bent over Rows
    10 Double DB Shrugs
    10 Double DB Hammer Curls
    10 Double DB Presses

    D) EMOM 8
    Alt D1 and D2
    D1: 8-12 Toes-to-bar
    D2: 8-12 Pullups

  • C2 BikeErg 20km Workout

    20km for time

  • BACK SQUAT Strength

    Back squat

    12-10-8

    E3MOM / 2-3 rep in tank

  • Clean tech Workout

    EMOM5
    3 Muscle clean

    EMOM5
    3 "No feet" power clean with 1-2s pause at the catch

    EMOM5
    2-3 "No feet" high hang squat clean

    Kaikki emomit kevyillä ja teknisillä painoilla (30-40% of 1RM). Ei tng toistoja. Emomien välissä 2min lepo.

    E1.30M x 6
    2 "No feet" squat clean

    Tekniset painot (50-60% of 1RM) "No feet" = jalat eivät saa liikkua eteen eikä taakse. Päkiälle nousu saa tapahtuma ponnistuksen jatkumona.

  • Strict pull-up Strength

    Strict Pull Up Cycle
    5 x 6

    Goal Is To Keep Same Weight All Sets

  • AMRAP 20 Workout

    2 rope climbs
    150-m run
    20 AbMat sit-ups
    150-m run
    20 KB swings (16/24 kg)

    Scaled WOD
    Every 5:00 for 4 sets:
    2 pull-to-stands
    150-m run
    12 AbMat sit-ups
    150-m run
    12 KB swings
    – Rest with the remaining time in each interval.

  • Maanantai 2.6.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    10+10 banded side steps
    10 banded glute bridges
    10 banded air squats
    :45 plank hold

    Strenght
    2 Sets
    8 Back Squat @55-65%
    rest 2-3 min
    6 Back Squat @65-75%
    rest 2-3 min
    4 Back Squat @75-85%
    rest 2-3 min

    Metcon
    2 sets
    12/15 calories rowing or 9/12 calories air bike
    16-20 weighted box step ups (single db)
    16-20 wall ball shots
    12/15 calories rowing or 9/12 calories air bike
    rest 1:1 bwn sets, alt time with partner full round