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

  • Carry me home Workout

    For quality - Accumulate 100m carry with every implement:
    Divide anyhow and GO HEAVY!
    - sandbag (bearhug)
    - double kb (front rack)
    - double db (farmer's carry)

  • 5x4 deadlift Strength

    -RPE 9-10
    -2-3min rest
    -increase significantly from last week

  • Ke 30.4.2025 maastaveto/kyykky Strength

    Maastaveto 3x8x65%

    Etukyykky Max5
    -ei fail!!

    Kyykky 3x5x60%

  • DEADLIFT Strength

    Deadlift

    8-7-6-5

    2-3 RIR

  • BBF 010525 Workout

    16x 2min ON/1min OFF (2 Rounds)

    A) Calories

    B) AMRAP of
    7 Toes-to-bar
    7 Pushups

    C) Calories

    D) AMRAP of
    7 Double DB Thrusters
    7/7 Double DB Hammer Curls

    E) Calories

    F) AMRAP of
    7 Ring Rows
    7 Situps

    G) Calories

    H) AMRAP of
    7 Wall Balls
    7 KB Swings

  • Sunnuntai 9.6. Workout

    Accessory
    3 Rounds
    40m heavy sled push
    10 double kb deadlifts
    10-16 alternating v-ups
    rest

  • Keskiviikko 30.4.25. FN Workout

    Warm Up
    3 min easy cardio
    then 2 rounds
    30 jump over line
    5 inch worm + push up
    5 burpees
    10 scapula rolls + 10 ring rows
    10/10 side plank hold + rotation

    Gymnastic Skill
    4-5 sets of : 30-40 sec double or single unders + 5-10 hspu or 2-3 wall walks
    rest 1.5-2 min bwn sets

    Metcon
    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-12 pull ups or ring rows , go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 8-12 db snatches , go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-12 box jumps or step ups, go every 1 min

  • Snatch Strength

    Snatch
    1 Hang Squat Snatch + 1 Snatch
    6 x Every 1:45 (Build)

    x x x
    3 x 5 Snatch Grip Deadlift

  • Clean Complex Strength

    5 Sets:
    1 Clean Deadlift + 1 Clean Pull + 1 Clean
    Set 1: @65% 1RM Clean
    Set 2: @70%
    Set 3: @75%
    Set 4: @80%
    Set 5: @85%
    - Rest 2min btw sets

  • Maanantai 21.4.25 FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    20 hip bridges / 10+10 single leg hip bridges
    20 alt leg v-ups / tuck ups
    10 tempo goblet squat

    Strenght
    Build to heavy 3 rep set on Pause Front Squat
    3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Metcon
    3 rounds for time with partner (time cap 20 minutes)
    30/24 calories of bike erg or 24/18 calories of air bike
    10 clusters @60/42.5kg (or max 75% of 1rm thruster)
    20 toes to bars / strict knee raises as high as possible
    20 syncro air squats