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

  • FFB Sunday Workout

    AMRAP 12
    100m Jog
    20 Push-Ups
    15 Elbow to High Planks

    ————————————————————————

    100 Double Unders / 150 Single Unders
    20 Alt. DB Snatch 22,5/15kg
    —- directly
    20-15-10-5
    Bent Over Plates Flyes 5/2,5kg
    DB Hammer Curls 15/10 kg
    Abmat Sit-Ups
    —-directly
    20 Alt. DB Snatch
    100 Double Unders / 150 Single Unders

    ————————————————————————

    AMRAP 12
    20 Plate Russian Twists 15/10kg (L+R=1)
    10 Pike Push-Ups (feet@ground)
    100m Jog

  • WOD Workout

    4 Rounds For Time
    400m Run
    15 Front Squat @52.5/35
    *Barbell From the floor
    *Timecap 16 Min

  • YU-GI-OH Workout

  • Morning Intervals Workout

    4x
    New start every 8th minute
    Alt. A and B

    A) 18-20/12-15 Cal. Echo Bike
    300m Run
    18-20/12-15 Cal. SkiErg
    12 DB Snatches 22,5/15kg

    B) 18-20/12-15 Cal. BikeErg
    300m Run
    18-20/12-15 Cal. Row
    8 Burpees

  • Bench Press Strength

    5 sets of Bench Press
    Set 1: 6 @60%
    Set 2: 6 @70%
    Set 3: 4 @80%
    Set 4: 2 @90%
    Set 5: 1 @95%
    Set 6: 1 @95-100%
    - After the last set, perform 30 Hand Release Deficit Push Ups (blue plates)
    - Rest 3min btw sets

  • POLLON Workout

  • WOD for QUALITY Workout

    In 30 mins 3 ROUNDS FOR QUALITY
    2:00 Row/Bike/Ski/Jog
    20 DB Floor Press
    2 Rope Climbs*
    1:00 Row/Bike/Ski/Jog
    12/12 Single Arm Supported DB Rows
    2 Rope Climbs (legless?)
    :30/30 Banded Plank Pulls

  • CrossLifting Workout

    A,
    EMOM 10 mins
    Power Snatch + Squat snatch + OHS
    Add one rep to Ohs in each min
    Weight @45/30kg

    B,
    Partner wod ( You GO, I GO)
    20 Power Snatch@35/25kg
    100 Double under
    16 Power Snatch@43/30kg
    80 Double under
    12 Power Snatch@50/35kg
    60 Double under
    8 Power Snatch@55/40kg
    40 Double under
    4 Power Snatch@60/45kg
    20 Double under

    Timecap : 18 mins

  • Pe 5.5.2023 ylimenokausi-treeni 3 Workout

    QuadBlast 3 kierrosta
    -kehonpainokyykky x 20
    -askelkyykky x 20 (10 / jalka)
    -askelkyykkyhypyt x 20 (10 / jalka)
    -hypyt x 10

    Penkki 3x8 (40-50-60%), 70% x amrap
    -2 sormen mittaa normiotetta leveämpi ote

    ”Fillarivatsat” 3x1min

    Pystysoutu tangolla 4x15
    -kapea apinaote

    Farmarikävely 3 x kelkkasuora edes-takas
    -niin isot kässärit kuin näpeissä pysyy

  • Partner Conditioning 06-05-2023 Workout

    IN TEAMS OF 2...
    20:00 Window
    200 Double Unders (400 singles)
    Then AMRAP in Remaining Time of:
    10 Wall Balls
    10 Burpees
    5-10 Kipping/Jumping Pull-Ups

    • Doubles: Split as needed.
    • AMRAP: Partners will complete every other movement in order. Ex: P1 does 10 Wall Balls, P2 completes 10 burpees, P1 completes 10 Pull-Ups, etc. P1 works While P2 rests.