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

  • 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

  • Ke 18.10.2023 perus: penkki Strength

    Penkki 2x6x70%

    Vipunostot maaten 4x8-15
    -varovasti lisää kuormaa

    Dippi 4x6-12 TAI Penkkidippi 4x12-20

    Vipunostot sivuille 2x20

    Vipunostot eteen levypainolla 1x30

  • 30.10.2023 Tabata Workout

    Tabata

    Hang Dumbbell Snatch 22,5/15kg. Alternating

  • BBC Weightlifting - Week 44, day 1 (viikko 10) Workout

    WARM-UP

    12:00 minutes for quality & minimum rest of:
    :45s Erg
    10 Medball bearhug squat jumps
    5+5 1-legged deadlifts
    5 Muscle snatches
    5 Overhead squat
    :30s Wallsit hold

    SNATCH

    3 Rounds of:
    3 Snatches @ 78-80%
    2 Snatches @ 80-82%
    1 Snatch @ 82-84%
    Rest 1:00 min between sets.

    These are “wave sets”. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
    Aim for the target weights, but also try and increase the weight slightly each round.

    STRENGTH

    5 Sets of
    3 Front squats right into 6 Back squats @ 85% (of front squat 1RM)
    Rest 2:00 min between sets.

    (OPTIONAL) BONUS WORK

    ACCESSORY

    Offset weighted split squats,
    3-4 x 8/8 (hard)

    1-Arm deficit kettlebell deadlifts,
    3-4 x 8/8 (hard)

    Snatch grip bent over row,
    3-4 x 8 (hard)

    Lu-raises,
    3-4 x 12 (moderate)

    CONDITIONING

    As many reps as possible in 10:00 minutes of:
    10 Toes to bar
    10 Dual dumbbell hang clean into thrusters, 2 x 22,5/15kg
    10/8 Calories standing bike erg, damper 10/8