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

  • Mother's Day Workout

    Partner Workout

    Part One
    8:00 AMRAP
    8 x Burpee Step Up
    16 x Row Cals

    Rest 5:00

    Part Two
    8:00 AMRAP
    8 x Push-Up
    16 x Russian Swing

    Rest 5:00

    Part Three
    8:00 AMRAP
    8m x Bear Crawl
    16m x Walking Lunge

    Rest 5:00

    Part Four
    As a class
    8:00
    Keep the 2 big sleds moving for all 8mins

    • Parts 1/2/3 work can be split however the team decides.

  • "Taitoa ja tahtoa" Vierumäkileiri 2.0 Workout

    Emom 7
    Vapaavalintainen taitoliike, mukavat toistot.

    Aikaa vastaan
    21-15-9
    Etukyykky 40%
    Valitsemasi työntävä tai vetävä voimistelu/kehonpainoliike

  • For time Workout

    10-8-6-4-2:
    Squat snatches (52,5/75 kg)
    – Perform 3 wall walks after each set.

    Scaled WOD
    For time:
    10-8-6-4-2:
    Hang squat snatches
    – Perform 2 partial range of motion
    wall walks after each set.

  • 270423 Torstai Workout

    Every 6min for 3 rounds
    400/350m row
    21 box jump 60/50
    10-15 toes to bar
    9 front squat 60/47,5

  • FBB Sunday Workout

    Let’s pump

    40min - YGIG - Quality

    12-20 Single DB Narrow Press
    12-20 Single DB Bent Overs
    12-20 1-Arm DB Tricep Extension L+R
    12-20 1-Arm DB Curl / Hammer / Zottman’s
    12-20 1 Arm DB Shoulder Press / Arnolds Press
    15-30 Crunches / Sit-Up @box / Hanging Knee Raises

    both make one movement, then move next

  • Hauikset Workout

    Hauistabata

    8x 20/10s

  • Post-Strength 29-04-2023 Workout

    POST WORKOUT STRENGTH
    15-12-10
    Wide Grip Bent Over Row*
    After each set complete 15 Supinated Band Pull-Aparts.

    *Start Light-Mod and build each set. All reps should be unbroken with a :01 pause at the top.

  • Porrasjuoksureenit Workout

    Porrasjuoksureenit.
    Lähtö salin pihasta klo 12:00

    iloinen ulkoilijajoukkue

  • BBC Weightlifting - Keskiviikko Workout

    WARM-UP

    3 Rounds of:
    :45s Bike erg
    10 Kettlebell swings
    10 Medball bearhug squat jumps
    8+8 1-Arm dumbbell snatches
    8+8 1-Arm dumbbell jerks
    20 Cyclist ab crunches

    SNATCH

    Every minute on the minute for 12:00 minutes of:
    Power snatch + Hang power snatch @ 68%

    CLEAN AND JERK



    Every minute on the minute for 12:00 minutes of:
    2 x (1+1) Power clean + Power jerk @ 68%

    FRONT SQUAT


    
5 x 3 @ 70%
    Tempo: (3:X:1)
    - 3s descend, up and reset.
    Lift every 2:00.

    (OPTIONAL) BONUS

    Core: Accumulate total of 80 back extensions

    Conditioning:

    For time:
    40-30-20 reps of
    Calories bike erg
    Kettlebell swings
    Wallball shots

    You choose the weights and box height. Aim for bigger sets and good sweat.

  • 10K ROW Workout

    10 Km Concept 2