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

  • MPF WOD Workout

    NILKKA
    45s sitting down on knees
    45s+45s ankle mob on bench

    AMRAP RANKA
    10 roll to candle
    45s banded thorax extension
    5+5 split thoracic rotation on wall

    AMRAP LONKKA
    10 banded nordic curl
    455+45s glute stretch on bench
    10 cossack squat with rotation

    AMRAP OLKA
    10 brakedancer
    20 standing T-shoulder rotations
    10 shoulder shrugs
    30s chin up dead hang

    EXTRA
    30+30+30s/side neck

  • Ke 8.11.2023 perus: penkki Strength

    Penkki 3x3 (80-82,5-85%)

    2lankun penkki Amrap x 80%

    Takaolkapääsoutu 3x20

    Vipunostot taakse 3x20

    Pullover 3x20

  • Accessory work Workout

    3-4 rounds, rest as needed:
    8-12 alt. sandbag bearhug box step up
    8-12 goblet cyclist squat
    8-12 + 8-12 calf raises

  • Conditioning prog 2. Workout

    3 Rounds: (PK sykkeet)
    1min Row
    30s Rest
    1min Burpee
    30s Rest
    1min Bike
    30s Rest

    EMOM32
    1. Row
    2. Burpee
    3. Bike
    4. Rest

    RPE 3

    Cool down 2 Rounds:
    2min Row/bike
    10 Squat to hamstring
    10/10 Leg swing
    5/5 Side lying thoracic rotation

  • Pe 3.11.2023 perus: maastaveto Strength

    Maastaveto 4x4x80%
    -kaikki lämmittelysarjat korokkeelta

    Kulmasoutu vastaotteella 5x15
    -podipumppia

    Kohautukset käsipainoilla 3x20
    -penkin päässä istuen

    Takareidet kumpparilla 3x20 / jalka

  • Open 13.2. Workout

    13.2

    10min
    5 raaka työntö 52/34kg
    10 maastaveto
    15 boksihyppy

  • BBC Weightlifting - Week 44, day 3 (viikko 10) Workout

    WARM-UP

    12:00 minutes for quality & minimum rest of:
    :45s Row
    10 Romanian deadlifts with dumbbells
    10+10 1-Arm shoulder press
    8+8 1-arm bulgarian split squat with twist
    20 Deadbugs

    CLEAN AND JERK

    3 Rounds of:
    3 Clean and jerks @ 78-80%
    2 Clean and jerks @ 80-82%
    1 Clean and jerk @ 82-84%
    Rest 1:00 min between sets.

    Same thing as on day 1: “wave sets”, but for C&J. 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 @ 80% (of front squat 1RM)
    Rest 2:00 min between sets.

    (OPTIONAL) ACCESSORY

    Glute bridges,
    3-4 x 10 (hard)

    Banded hamstring curls,
    3-4 x 12/12

    Aussie pull-ups with pause at chest,
    3-4 x 10

    Sandbag bearhug hold,
    accumulate total of 5:00 minutes

    CONDITIONING

    For time:
    30-20-10 Calories Echo bike
    10-8-6 Sandbag cleans (moderate)

  • Ke 1.11.2023 perus: penkki Strength

    Penkki 4x4x80%

    Kapea penkki 4x8

    Dippi TAI Penkkidippi 3 x AMRAP

    Vipunostot taakse x 20 / eteen x 20 / sivuille x 20
    -3 kierrosta, kierros aina yhteen putkeen

    Ojentajat kumpparilla 5x20

  • WOD BBF 021123 Workout

    A. EMOM 12 (gymnastics)
    8-15?Pullups
    12-20 Pistols
    8-15 Toes to bar
    8-15 Handstand Pushups

    Rest 3min

    B. EMOM 12 (strength, heavy weights)
    8-12 DB Snatches
    8-10 Wall Balls + 6-8 Box Step-Ups (with Ball)
    8-12 KB Swings
    8-12 SA Overhead Walking Lunges

    Rest 3min

    C. EMOM 12 (Cardio)
    Double Unders
    Shuttle Runs
    Calories

  • POST Strength Strength

    POST WORKOUT STRENGTH
    Floor Press
    12-10-8
    Start Light and build to Moderate. This is a deload week.