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

  • WOD Workout

    For time:
    25 Burpee Box Jumps @60/50cm
    50 Shoulder to Overhead @60/42.5kg
    25 Burpee Box Jumps

    Timecap: 14 mins

  • Strength Strength

    Overhead squat
    5x3reps
    - stay at moderate weight and practice the movement
    - 90 sec rest btw sets
    Optional : 5x3 reps Front squat

    Accessory :
    4x 12 reps/side banded cuban rotation between sets

  • WOD Workout

    For time;
    30-20-10
    DB Hang Power Cleans @2x22,5/15kg
    DB Push-ups
    Timecap: 9 mins
    Goal: Hard effort. Shoot for all sub 8:00.
    Rx+: 4-6 Bar Muscle-ups after each set

  • WOD Workout

    "Doubles and Dumbbells"
    3 rounds
    25 Double Unders
    10 Renegade rows @22,5/15kg total reps
    10 DB Burpee Box Overs @60/50cm
    15 DB Hang Power Cleans
    20 DB Front Rack Alternating Reverse Lunges
    25 Double Unders
    Rest 60 secs

    Timecap: 22 mins

  • Strength + Skill Workout

    Every 1 min for 16 mins, alternating between:
    10 Barbell Strict Press, pick load
    20 Plate Russian Twists, pick load
    4-8 Strict Pull-ups
    15 - 20 V-ups

  • PUSH PRESS Strength

    Push press

    8-8-8-8

    E2,5MOM / 2-3rir

  • BBF 090125 Workout

    Every 2 minute for 40min (3 Rounds)

    Min 0-2: 30-40 Wall Balls
    Min 2-4: 300-400m Row
    Min 4-6: 20-30m Weighted Walking Lunges
    Min 6-8: 15-25 Calories Bike
    Min 8-10: 12-15 Burpee Box Jumps
    Min 10-12: 90m Farmers Carry
    Min 12-14: Rest

  • AMRAP 15 Workout

    AMRAP 15

    3 wallwalk
    6 power clean@70/50kg
    9 box jump over

    TARGET 6-8+ ROUNDS / SCALED 60/40KG

  • Keskiviikko 11.12.24. FN Workout

    Warm Up
    2 sets
    15+15m single arm kb bottom up carry
    30-45 sec bar hang (supinated grip)
    10-15 band pull/rows anyhow
    1-2 min ski, row, ab

    Strenght
    2 Sets
    5 Pause Bench Press + 5 weighted Strict Pull Up
    3 Pause Bench Press + 3 weighted Strict Pull Up
    1 Pause Bench Press + 1 weighted Strict Pull Up
    2-3 min rest bwn sets
    2 aaltoa siis eka setti 1-3: 5+5/3+3/1+1 ja sit uus kierto
    Set 1: 65% / 35%
    Set 2: 75% /45%
    Set 3 : 85% /55%
    Set 4: 70% /40%
    Set 5: 80%/50%
    Set 6: 90%/60%

    Metcon
    10 min amrap with partner
    20/16 calories ski or air bike
    8-12 strict OR kip hspu / 16-20 box hspu
    16-24 pull ups/ ring rows
    you go I go!

  • WOD Workout

    Emom 24

    1) 4-6 Raakatempausta
    2) 7-17 Cal
    3) 30s Tuplia tai Sinkkuja
    4) Lepo