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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

  • Treeni 4 (PE) Workout

    Warm Up as you like before metcon.

    Metcon
    3 rounds
    800m run on assault runner
    2x10-15 tempo db bench press @12.5-15/20-22.5kg's, 30-45s rest bwn set
    3 rounds
    1000/850m row erg
    2x10-15 dumbbell deadlifts @17.5-22.5/27.5-32.5kg's, rest 30-40sec rest bwn set
    3 rounds
    2000/1700m bike erg
    2x10-15 knee raises on ring support hold, rest 30-45 sec rest bwn set
    All cardio with easy pace. Except every 3 minutes 10 sec speed up to sprint pace. Total time 62-70 minutes for metcon

    Accessory Work
    3 sets
    45 sec of farmers walking with heavy dumbbells ( I used 45kg's)
    3 ses
    45 sec of front rack carrying with heavy dumbbells (I used 35kg's)
    rest as needed bwn sets

  • HYROX Workout

    Partner workout

    3 rounds for time of:
    1000/800m row or ski
    -into-
    2 rounds
    20 sandbag squat (45/30 kg)
    20 dumbbell bench press (22,5/15 kg)
    20 plate V sit-up (10/5 kg)

    Time cap: 36 minutes

  • WOD Workout

    Every 10 mins for 30 mins do:
    100 Double Unders / 200 single under
    10 Box Jumps, 60/50cm
    15 Toes-to-bars
    20 Wall Balls, 9/6 kg,
    10 Box Jumps,
    15 Toes-to-bars
    20 Wall Balls, 9/6 kg,

    Remaining time is rest!

  • Bench Press (DELOAD) Strength

    4 sets of 3 Bench Presses
    Set 1: @60%
    Sets 2-3: @65%
    Set 4: @70%
    - Rest 2min btw sets

  • 31.8.2025 EasyWod Workout

    Basic Endurance CrossFit 45

    4 Negative Pull-Ups
    8 + 8 Floor Seated DB Press
    20 Sit-Ups
    6 Strict Chin-ups ( Weighted )
    35/30 Calories Anymachin*e
    14 Weighted Box Step-ups 24"/20"
    30s + 30s Hold of Bottom Pistol Squat
    20 Sit-Ups
    *35/30 Calories Anymachine

  • Treeni 5 (LA) vapaaehtoinen Workout

    Do some overall mobility and activation as you like.

    Metcon
    1-2h zone 1-2 alueen liikkumista maastossa kävelyn/sauvakävelyn/maastopyöräilyn kautta.
    TAI
    Padelin/tenniksen pelausta/uintia/futiksen pelailua/frisbee golffia jotain mikä on sulle rentoa ja akkuja lataavaa puuhaa.

    Jotain mukavaa puuhaa mitä tekee mieli tehdä mutta niin et se palvelisi fressiä olotilaa maanantaina aloittaa taas kovempien
    treenien tekemiset!

  • 29.8.2025 BOX FRONT SQUAT Strength

    BOX FRONT SQUAT + JERK DRIVE

    *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös

    2+3@barbell, 2-3× 2+3@80%, fs-%, rest btw sets 2-3min

  • Basic WOD: Accessories Workout

    AMRAP20 FQ
    10 DBL DB box step ups farmer grip
    45+45s sideplank hold
    10 alternating pistol squats
    45-60s plank hold

  • Basic WOD: Strength Strength

    E2,5min x6
    5 tempo front squat 30X3

  • WOD Workout

    AMRAP 12 mins
    12/9 Machine Calories
    9 Hspu kipping / box hspu/ pike push up
    12/9 Machine Calories
    6 Strict HSPU
    12/9 Machine Calories
    3 Wall walk