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

  • FBB Sunday Workout

    AMRAP 40

    12 Pull-Ups (ring row)
    20 Abmat Sit-Ups
    20 Dips (anywhere)
    15 V-Ups (tucks)
    10 Chin-Ups (ring row)
    15 Push-Ups
    45sec Elbow Plank
    20 Air Squat
    15 Pike Push-Ups

    rest 15-30sec between movements
    rest 2min between rounds

  • Conditioning 06-08-2023 Workout

    PERFORMANCE
    FOR TIME
    5-15-25-35-25-15-5
    KB USA Swing @32/24kg
    Box Jump Overs @61/51cm

    FITNESS
    FOR TIME
    5-15-25-35-25-15-5
    KB USA Swing @ light/medium
    Box Jump Overs @ low

  • Perjantai 4.8.23 FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    10/10 RDL
    10/10 upright row
    20 mountain climbers
    then prep for weightlifting part and do some mobility if needed. Do some good barbell warm up for both movements.

    Strenght
    Power Snatch 3x6@60-65% of 1rm power snatch
    rest 1.5-2 min bwn sets
    rest few mins/prep for clean&jerks
    Power Clean&Push Jerk 3x6@60-65% of 1rm power clean&jerk
    rest 1.5-2 min bwn sets

    Metcon
    2 sets
    240m run
    240m walk/recovery jog
    240m or 400m run
    rest 2 min and repeat

    Finisher = 2x12-20 ab crunch with hand behind neck + 10/10 birddogs

  • 05082023 Lauantai Workout

    For time
    Buy in 80/60 cal row
    Then
    15-12-9 one arm DB devil's press 22,5/15
    21-15-9 pistol squat

  • Treeni 3 Workout

    Warm Up
    3 rounds
    1 min air bike,ski, air bike
    :10-15 Ring support Hold + :10-15 ring dip hold
    :15-20 Chin over Bar Hold
    15 hollow rocks

    Strenght
    Ring or Bar Muscle Up Training
    5x2-3 reps
    rest 1-2 min bwn set
    Bench Press 3x10reps @50-55%
    perform 3-5 strict L-sit Hold Chin ups right after (use band for help, 3-5 RIR)
    rest 2-3 min

    Metcon
    Emom 20
    1) Ski x 30 sec @moderate pace
    2) Air Bike x 30 sec @moderate pace
    min 3&4 - 2 rounds of cindy
    cindy 5 pull ups + 10 push ups + 15 air squats
    scaling or masters do 4-8-12 or 3-6-9 reps = 1 round.
    valitse toistomäärät niin että työaika on max 1 min 20s. eli vähintään 40s
    pitää jäädä lepoa ilman tuntemusta että harjoitus syö sinut.

    Accessory Work
    2x15 toe up rdl with double kb's
    2x12/12 single arm kb bottom up press
    2x10-15 toe touch abs crunch + 30 weighted russian twits

  • HS + MU tech work Workout

    A1) HS Against the box 5x24s
    B1) Partner assisted Ring MU or Ring Row Mu feet on the box 5x2

  • Erg progression 3/5 Workout

    Metcon (time)

    2 Rounds of:
    500/400m row
    100 DU’s
    1000/800m bike
    100 DU’s

    Timecap: 16 minutes

  • Partner workout Workout

    Partner workout TBA on the whiteboard.

  • Wallball, sit-ups & snatches Workout

    "Metcon (time)

    7 Rounds for time:
    15 Wallball shots 20/14lb
    10 Sit-ups
    5 Squat snatches 60/40kg

    Timecap: 30 min"

  • WOD: Rkbs & cossack squats Workout

    5rft:
    20 russian kbs (32/24)
    10+10 alternating cossack squat

    TC: 8

    Cossack squats can be done with some added weight in goblet position or with bodyweight. Emphasis on full range of motion and movement flow. You should be able to go more or less unbroken with both movements.