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 BBF 040522 Workout

    6x
    AMRAP 5 (rest 2min)

    A) 12/9 Cal Row
    12 Wall Balls

    B) 2-4-6-8-…Handstand Pushups
    3-6-9-12-… Toes-to-bar

    C) 5x7,5m Shuttle Runs
    10 KB Swings 24/16kg
    5x7,5m Shuttle Runs
    5 Box Jumps

    D) ”Cindy”

    E) 12/9 Cal Bike
    12 DB Snatches 22,5/15kg

    F) 5/5 Curtsy Squat
    15/15 Russian Twists
    15 Back Extensions

  • SuperMegaHyperERGOchallenge Workout

    Vapun SuperMegaHyperERGOchallenge
    Vappuaattona eli 30.4. salilla on SuperMegaHyperERGOchallenge – klo 13-18 viiden tunnin aikana on tavoite saada mahdollisimman moneen soutu- ja hiihtolaitteeseen 50km ja pyörään 100km täyteen. Kukin voi käydä ergoilemassa haluamansa matkan yhdestä kilometristä sataan kilsaan. Ergoilla voi yksin lyhyttä tai pidempää matkaa tai jonkun kanssa välillä vaihtaen – vauhti voi olla höntsäilyä tai reipasta menoa.

  • Chest & Bicep Minipump Workout

    4 Rounds:
    10 Barbell Incline Bench Presses
    - Rest :30
    10 Seated Alt. DB Hammer Curl
    - Rest 1:30

    -then-

    4 Rounds:
    12 Incline Bench DB Chest Fly
    - Rest :30
    10 Standing KB Crush Grip Bicep Curl
    - Rest 1:30

    • go with 70% effort (RPE 7)

  • Perjantai 28.4.23 FN Workout

    Warm Up
    3x40s easy/20s mod/10s fast cardio
    then
    20 band pulls + 10 band pass throughs
    5+5 squat strech
    5 inch worm + push ups
    10-15 wall squats
    10-15 scapula rolls

    Metcon
    20-25 min Emom
    1) Run,bike erg or ski x 45 sec @moderate pace
    2) Single arm db oh walk lunges x 12-16 reps
    3) Run,bike erg or ski x 45 sec @moderate pace
    4) 1 round of cindy
    5) rest minute

    Accessory Work
    3x12-15 banded strict pull ups + 12/12 single arm db bench press
    3x1:00 front plank + 10-15 hollow rocks and 30/30s suitcase carrying

  • NBT Snatches Strength

    Every 2min x6

    1 Snatch

  • MR. BEAN Workout

  • Lepopäivä Workout

    Rest day - What did you do?

  • Power output Workout

    5 sets
    1 Min Max Calories Erg
    3 Min Rest
    *Score = Total Calories

  • Deadlift Strength

    5 sets of Clean Grip Deadlift
    Sets 1-2: 8 @70% 1RM Deadlift
    Sets 3-4: 6 @75%
    Set 5: 6 @80%
    - Rest 2-3min btw sets

  • Conditioning Workout

    For time:
    10 Strict Pull-ups
    800m Run
    10 Strict Pull-ups
    800m Run
    10 Strict Pull-ups
    800m Run
    10 Strict Pull-ups