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

    Warm-Up

    3 Rounds:

    30sec Bodyweight Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top/leg
    30sec Back Extensions w/ stick
    30sec Hollow Body Hold
    30sec Prayer stretch pose

    ————————————————————————

    Every 6mins x 5 sets:
    (do 1 round in 6min - rest the rest)

    30sec Side Plank
    18/15 Cal Row/Ski (bike 21/18cal)
    12 KBS 32/20kg
    6 Burpee Box Jumps 24/20"
    30sec Side Plank (opposite side)

    Switch sides that you begin with on the side plank each round.

    Same Pace Every Set

    ————————————————————————

  • Perjantai 28.7.23 FN Workout

    Warm Up (Strenght Day)
    2 rounds
    2 min cardio
    20 band pull aparts
    20 shoulder taps
    10-20 barbell bench press
    10-20 ring rows

    Strenght
    5 sets
    Strict Press 10-8-6-6-6, perform 6-10 box jumps right after
    rest 2-3 min bwn sets

    Accessory Work
    3-4 sets
    6-12 filly press
    10-12 goblet squats
    rest 1.5-2.5 min bwn sets
    then
    3-4 sets
    10-20s l-sit hold
    10-20s hollow rocks
    1.5-2.5 min bwn sets

  • 26.7.2023 Workout

    LIGHT WEEK 2/4

    OMATOIMI LÄMMÖT n. 10-15min

    *peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

    esim.
    peruslämpö: soutu/pyöräly/askelkyykky jne.
    avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
    aktivoivat: selkä, vatsa, pakarat, takareidet

    HALTING CLEAN DEADLIFT (to power position) + NINJA POWER CLEAN from power position
    *halting cl dl hold this position for 2-3 seconds
    2x2[2+1]@barbell, 3-4[2+1]@up to 50% jerk-% rest between sets 2min

    SNATCH HIGH PULL *full foot + NINJA SNATCH + SNATCH PUSH PRESS + OHS
    2+1+1+1@barbell, 3[2+1+1+1]@50%, 2[2+1+1+1]@60-65%, sn-%, rest between sets 2min

    BENCH PRESS
    2x5@RPE8 *2-3 reserve for reps, rest between sets 2min

    --

    INCLINE BENCH PRESS *narrow grip
    1x20@light *~50% previous bench press kg

    BACK SQUAT
    3x3@RPE7, 3-4 reserve for reps, rest between sets 2min

    METCON

  • WOD: You go - I go Workout

    90s on - 45s off for 3 rounds w/ partner, YGIG:
    a) rope climb
    b) sandbag to shoulder
    c) wall walk
    d) sled push
    e) burpee box get up

    Target: RPE 8

  • SKILL Workout

    Handstand/HSPU

    E2MOM, 5 rounds
    3-10 deficit HSPU/HSPU
    10-20 cal bike

  • Back Squat Strength

    5 x 1 Back Squat @80%
    - Rest 2min btw sets
    - Focus on good movement

  • 250723 Tiistai Workout

    Every 5min for 4 rounds
    21/17 cal row
    15 box jump over 60/50
    9 shoulder to overhead 70/47,5

  • BILL Workout

  • BBC Weightlifting - Week 8, day 3 Workout

    WARM-UP



    3x
    15/12 Ski erg
    10 Box jumps with step down
    :30s Wallsit
    10 Lu raises (light)
    6 Sotts press
    6 Overhead squats
    3 Slow snatches
    :20s Flutter kicks

    SNATCH

    Muscle snatch,
    5 sets of 5 (easy)

    Hi hang snatches,
    5 sets of 3 @ 65-70%

    

CLEAN AND JERK


    Hang power clean,
    Every minute on the minute for 10:00 minutes: 2 Hang power cleans @ 60-65%

    ACCESSORY


    Banded monsterwalk,
    4 x 15m forward/15m backwards

    
GHD sit-ups,
    3 x 12

    Sotts press,
    3 x 6 (easy)

    Lu raises,
    3 x 10 (easy)

    High box jumps,
    4 x 2-3

    

(OPTIONAL) CONDITIONING



    "Heavy Fran”

    15-12-9 Reps for time:
    Thrusters 60/40kg
    Weighted pull-ups 20/15kg

  • 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