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

  • BBF Strength Workout

    20min for Quality
    16 Alt Seated Shoulder Press
    12 Banded Biceps Curls
    8 LU Raises
    30m Walking lunges

  • 21.4.2025 AMRAP 40 Workout

    AMRAP 40

    1000m BikeErg
    Movement from the list below (in order)
    500m SkiErg / 500m Row

    – 2:00 BikeErg @ easy between rounds –

    1 – 60m DB Walking lunges @ 32.5/22.5kg
    2 – 50 Wall balls @ 9/6kg
    3 - 40 Toes-to-rings
    4 – 30 Box jump overs, 24/20″ (step down)
    5 - 20 Single arm DB devil’s presses, alt @ 32.5/22.5kg
    * Single DB on the lunges, behind the neck or on the shoulder

    Flow. Round 1 = 1000m BikeErg + 60m DB WL + 500m SkiErg/ Row. Round 2 = 1000m BikeErg + 50 WB + 500m SkiErg/ Row etc.

    Overview. This is a long AMRAP broken into up to 5 different rounds. There’s a different movement each round, sandwiched between the Bike and the Ski. Move through these in order = you’ll finish with devil’s presses (if you’re fast enough).
    The intent with the (active) recovery between rounds is to a) maintain intensity and, b) develop your recovery ability.
    Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context.
    Pace. Consistency is king here = always be moving. Fast pace you can maintain for 40-minutes with short breaks.
    Session RPE/Feel. 7-8/10, you should feel that you could do a little bit more at the end when you finish the AMRAP

  • Endurance Workout

    5 rounds of; go every 90s. x 6 (45 min.)

    1. DU x 100/ SU x 200
    2. Farmers carry 60m @2x32/24kg
    3. Burpee tucked jumps x 12-15
    4. BB Back rack lunges @20/15kg x 20
    5. Ski 250m
    6. Rest

  • Fran Workout

    21-15-9
    Thrusters 40kg
    pullups

  • GYMNASTICS STRENGTH Workout

    4-5sets:

    20-30s On / 45s off
    1) chin over rings
    2) ring support
    3) bottom of ring dip
    4) hollow

    TARGET MOVE WELL / 2-5s MORE THAN LAST WEEK

  • SNATCH Strength

    9 sets:

    4x2 snatch 70-80%
    5x1 snatch 80-90%

  • 7 sets for load Strength

    3 squat snatches

    Scaled WOD
    7 sets for load:
    3 power snatch + overhead squat

  • Behind the neck Jerk 1 RM Strength

    Behind the neck Jerk 1 RM

  • WOD Workout

    8x 1min ON 1min OFF

    A)
    6 KP-tempausta
    25 Tuplaa

    B)
    6 Boxin ylitystä
    5 Burpeeta

    Jatka siitä mihin jäit
    *     4x A 4x B

  • Warm up Workout

    8 min for quality:
    1 min easy erg
    8 prone swimmer
    6+6 single leg hip thrust
    10m duck walk
    3+3 split stance strict press

    Split stance strict press video: