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

  • FFB Sunday Workout

    Warm-Up

    2 Sets
    5/5 Dumbbell Deadlifts
    5/5 Dumbbell Hang Power Clean
    5/5 Dumbbell Strict Press
    10 Yoga Push Ups
    30sec walking with toes

    ————————————————————

    6min AMRAP
    10 Alt. Back Lunges
    7 Box Jump Step Down
    9 Ring Rows

    rest 2 mins

    6min AMRAP
    5 Burpees
    7 Toes to Bar / Knee raises
    9 Air Squats

    —————————————————————

    5min AMRAP: 5-6-7-8-9-10....
    Hand Release Push-Ups
    20 Double Unders (40 SU) between each set

    rest 2mins

    5min AMRAP: 1-2-3-4-5-6....
    Wall Walks
    *20 Double Unders (40 SU) between each set

    rest 2mins

    5min AMRAP: 1-2-3-4-5-6....
    Strict Toes to Bar / Knee raises
    20 Double Unders (40 SU) between each set

  • Satruday Madness Workout

    For time with a partner ( you go , I go )

    20 Partner Deadlift @160/120kg
    30 HSPU kipping
    40 Bar Facing Burpee
    50 Box Jump
    60 Alternating DB Snatch @22,5/15kg
    50 Box Jump
    40 Bar Facing Burpee
    30 HSPU kipping
    20 Deadlift
    Timecap: 30min
    * EMOM do 10 syncro airsquat with your partner!
    Start the wod with the airsquat!

  • Strength 14-07-2023 Workout

    PERFORMANCE
    1.) High Hang Squat Snatch*
    1 set x 5 reps @50%
    1 set x 3 reps @55%
    3 sets x 2 reps @60%
    *Based off 1RM Snatch. If no 1RM complete sets at RPE 5-6.

    2.) Above the Knee Snatch Pulls
    3 sets x 5 reps @70%

    FITNESS
    1.) High Hang Snatch*
    1 set x 5 reps @50%
    1 set x 3 reps @55%
    3 sets x 2 reps @60%

    *Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 5-6.

    2.) Above the Knee Snatch Pulls
    3 sets x 5 reps @70%

    (Week 2 of 8 Oly Cycle)

  • Ke 12.7.2023 penkki Strength

    Penkki 2x8x72,5%

    Pystypunnerrus käsipainoilla 3x8-15
    -lattialla istuen

    Vipunostot maaten 3x20
    -kevyt / venyttävä

    Vipunostot sivuille 3x20

    Kiertäjät kyljellään 3x20 / käsi

  • 9.7.2023 Snatch Pull Strength

    Snatch Pull

    3 Sets 3 @ 55 - 60% OF Deadlift 1RM

    Go Every 3:00

  • "Jessie" Workout

    Aikaa vastaan:

    • 45 maastaveto (N 70kg / M 100kg)
    • 45 wall-ball 3m (N 6kg / M 9kg)
    • 45 leuanveto
    • 45 AbMat-istumaannousu
    • 45cal soutu

    Time Cap 16min.

  • 050723 Keskiviikko B Workout

    Every 4min for 4 rounds
    300/250m row
    6 squat clean thruster 60/42,5

  • OPTIONAL Workout

    2-4rounds:

    10-20s ring support
    10-20s hollow hold

  • Saturday Madness Workout

    "Filthy Fifty"

    For Time
    50 Box Jumps
    50 Jumping Pull-Ups
    50 Kettlebell swings USA 16/12kg
    50 Walking Lunges
    50 Knees-to-Elbows
    50 Push Press (45/35 lb)
    50 Back Extensions
    50 Wall Balls
    50 Burpees
    50 Double-Unders

    Timecap: 30 mins

  • WOD Workout

    AMRAP 15 mins
    12 Alt. V-up (6/6)
    15 Push-ups
    400 Meter Row /400m Ski

    Extra:
    Tabata Pallof press
    4 sets of
    :20 LEFT
    :10 rest
    :20 RIGHT
    :10 rest