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

  • Pe 26.9.2025 kisa: sbd Workout

    Band-pull-aparts 3x20
    Kiertäjät kyljellään 3x20 / puoli
    Vatsarutistus 3x20 (jalat penkillä, 90asteen polvikulma)

    Kyykky 2x2x75%

    Penkki 2x2x75%

    Maastaveto 2x2x75%

  • Treeni 3 (TO) Workout

    Warm Up
    2 rounds
    2 min running/air bike
    5 burpee pull ups
    5+5 lateral box step up/ 10 box step ups alternating leg
    20 bicycle crunch/20 alt leg v-ups
    then movement prep for todays Metcon

    Metcon (zone 3-4)
    Emom 24 (3 rounds)
    1) double kb thrusters x 8-12 reps @16/24kg's
    2) double kb hang cleans x 8-12 reps
    3) 3-5 pull ups + 6-10 push ups + 9-15 air squats (sub 50 sec)
    4) toes to bars x 10-15 reps
    5) burpee box jump, step down x 4-6 reps
    6) weighted box step overs x 8-12 reps with kb's (50cm)
    7) bar muscle ups/burpee c2b pull ups/pull ups x 4-6 reps
    8) double unders x 20-30 seconds

    Cool down
    5-10 min recovery bike / air bike / jog&walk

  • Conditioning Workout

    Amrap 4 mins x 3 sets / rest 90”
    200m run
    Remaining time :
    20 Double under
    20 Dumbell alt. Snatch @22,5/15kg
    20 Air squats

    Amrap 4 mins x 3 sets / rest 90”
    200m run
    Remaining time :
    20 Single dumbell lunges (10/10) (L leg, R arm, R leg, L arm) @22,5/15kg
    20 HR push ups
    20 ring row

  • WOD Workout

    For time:
    Run, 400 m
    -- then --
    9 Back Squats, 80/55 kg ( from rack)
    9 Box Jump Overs, 60/50cm
    15 Back Squats, 80/55 kg
    15 Box Jump Overs,
    21 Back Squats, 80/55 kg
    21 Box Jump Overs
    -- then --
    Run, 400 m

    Timecap: 15 mins

    For the squat , use 60%-70% of your max!

  • Basic Workout

  • "Jumpdafuckup" Workout

    3 rounds:
    1000/800m Row
    21 Box Jump Overs 60/50cm
    12 Deadlifts @93/61kg
    - Rest 1min btw rounds

  • Skill / Conditioning Workout

    2 sets:
    3 rounds:
    20 DU
    10 Burpees
    10 Pull-ups
    - Rest 3min btw sets

  • Strength Workout

    Superset x 4 sets
    Snatch Grip Pendlay Row x 8-10
    Rest 45s.
    DB Push-Ups x 8-10
    Rest 45s.

  • Mikko's triangle 6h Workout

    CrossFit Kuopio 06.07.2025

    Complete as many calories as you can by doing multiple Mikko's triangles in 6h:

    • EMOM39s (=sets) of: bike, row, ski, rest (*)
    • Maintain fixed calories/min for an entire set
    • Maintain approximately a zone 2 heart rate
    • Rest between sets as needed
    • If needed, change cal/min up/down before next set
    • Result = total calories accumulated in 6h

    Pacing:

    • If 15min is spent on setup before we actually start:
    • 6 sets = on average 22min rests between sets (#)
    • 7 sets = 12min (#)
    • 8 sets = 4,5min (#)

    (*) The official Mikko's triangle order and equipment is: Rogue Echo Bike, Concept2 RowErg, Concept2 SkiErg & rest. We'll adjust this to: perform the ergs in any order.

  • 22.9.2025 BasicWod Workout

    EMOM 16 ( Work 0:40 / Rest 0:20 ) AMRAP

    1 Minute : Front Squat 50/35kg ( rack )
    2 Minute : Bike Calories
    3 Minute : Sit-Ups
    4 Minute : Rest