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 Wod Workout

    FOR TIME:
    Buy in: 400m run/Cash out: 400m run
    100 DU
    90 Air Squats
    80 KB Swings
    70 Sit-ups
    60 Cal on machine
    50 DB Snatch
    40 Box Jump
    30 TTb
    20 Burpees
    10 HSPU
    Then back up again⬆️

    Time cap: 45min

  • Back squat Strength

    Back squat
    4x6
    - RPE7-8 (same weights as last week or sligtly over 10 RM)
    - rest ~90s between sets

  • WARM UP Workout

    EMOM x 8-12

    1) row
    2) 5 ring row + 5-10 push up + 15 kbs
    3) row
    4) 10 kip swing + 20-30s hollow hold

  • Sunnuntain Pitkä Workout

    4x10min ON 1min OFF

    1) 8-10 x
    Renegade row
    Arnold's press
    Vipunosto sivuille
    Hauiskääntö KP

    2) 8-10 x
    Dead bug
    Selän ojennus boxilta tai ghd
    Sivutaivutus
    Yhden jalan mave

    3)
    8-10 x
    Joogapunnerrus
    Lonkat ja kierto
    Skorpioni
    Selän rullaus+ eteentaivutus

    4)
    Kone

  • Uinti WOD Workout

    🏊‍♂️🏊‍♀️🏊🏊🏊‍♀️
    200m rinta
    200m vapaa
    200m selin
    +
    8-10x vauhdikasta uintia kiveltä kivelle sopivilla palautuksilla

  • Bbf wod Workout

    Partnerwod
    Amrap 40
    -60 air squat, partner in the bottom of squat
    -30 HSPU, partner in the top of hspu
    -60 Air squat
    -30 pullup, partner chin over bar
    -300m run
    -60 Air squat
    -30 TTB, partner in L-hang
    -60 Air squat
    -30 Pushups, partner in bottom pushup

  • 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