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

  • EMOM 15 Workout

    EMOM 15
    1) 8 Thrusters @ 80-85% of 5RM
    2) 3-5 Ring muscle-ups / Bar MU / 5-10 C2B / Pullups
    3) Rest

  • AMRAP 20 Workout

    w/partner You Go, I Go
    500m row
    50 KB swings (24/32 kg)
    400-m single-KB farmers carry
    * -400m = 8 kierrosta salissa*

  • Partner AMRAP Workout

    Partner AMRAP 6min x 4

    A) cash in 35/25cal row + remaining time wallball
    B) cash in 35/25cal ski + remaining time up&down

    (A+B+A+B) rest 2minn between sets

  • Split jerk 7x3 Strength

    Split jerk 7x3

  • WOD BBF 091123 Workout

    EMOM 20
    (40sec ON/20sec OFF)

    Wall Walks
    Box Jumps
    KB Swings
    Bike
    Rest

    Rest 3-4min

    EMOM 20
    (40sec ON/20sec OFF)

    Double Unders
    Devils Press
    Row
    Wall Balls
    Rest

  • Active recovery work Workout

    3 Rounds:
    30 DU
    3 Strict C2B / Pull-ups
    6 Alt. DB snatch 20/15kg
    9 Push-ups
    12 Abmat sit-ups

  • WOD BBF 051123 Workout

    Partner WOD
    6x 6min AMRAPs (2min rest)

    A) 30 Cal Row
    30 Burpee over rower

    B) 30 Wall Balls
    30 Box Step-Overs (with ball)

    C) 30 Cal Ski
    30 DB Hang Clean & Jerk

    D) 30 Ring Rows
    30 V-ups/Knee Hugs

    E) 30 Cal Bike
    30 Double KB Thrusters

    F) 30 Partner Sit-ups
    30 Partner Pushups

  • Conditioning 01-11-2023 Workout

    PERFORMANCE
    2 SETS FOR TIME; Rest 3:00 between
    200m KB Farmers Carry @24/16kg
    100 Double Unders
    50/40 Cal Bike/Row/Ski
    25 Toes to Bar

    FITNESS
    2 SETS FOR TIME; Rest 3:00 between
    200m KB Farmers Carry @16/12kg
    200 Single Unders
    40/35 Cal Bike
    25 Knees to Chest

  • 4 rounds for time Workout

    30 walking lunge steps
    25 toes-to-bars

    Scaled WOD
    4 rounds for time:
    20 walking lunge steps
    15 hanging knee raises

  • MPF MOBILITY Workout

    NILKKA
    10+10 ankle pump with plate and miniband
    15 wall sit + deficit foot lifts

    AMRAP RANKA
    5+5 twisted jefferson curl
    30s spine extension hang in rings
    30/30s side hang in rings
    10+10 banded th rotations

    AMRAP LONKKA
    10+10 banded SL stand + hip circle
    10+10 hip rotation on box
    10 straddle lean to sides

    AMRAP OLKA+RANNE
    5+5 arm lifts over KB
    10 shoulder extension with BB
    5+5 banded half circle
    10 finger pushups

    EXTRA
    10+10 neck side lifts
    10 neck abs