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

  • Pre wod accessories Workout

    3 rounds for quality
    30s. e/s Tube walk
    15 sit ups
    30s. wall sliders

  • 25.1.2026 Open Workout 22.1 Workout

    Complete as many rounds as possible in 15 minutes of:

    RX:

    3 wall walks
    12 dumbbell snatches 22,5/15kg ( alternating, both heads touch the ground )
    15 box jump-overs 24"/20"

    SCALED :

    3 scaled wall walks
    12 dumbbell snatches 15/10kg ( alternating, both heads touch the ground )
    15 box jump-overs 24"/20" ( you may step over )

    Mikäli teet treenin RX´D, kaikki tehdään RX´D. ( liikestantardit, painot...)
    Mikäli teet treenin Scaled, niin kaikki liikkeet tehdään SCALED. ( liikestantardit, painot...)

    Tarkempi kuvaus ja liikestantardit löytyvät linkistä. Tämä Open Workout tehdään normaaliin Wodin tapaan, kaikki tekevät kerralla.

    https://games-assets.crossfit.com/s3fs-public/2022-02/CFG22%2022.1%20Scorecard_Rx-Scaled_V10_0.pdf

  • CrossFit Games Open 20.3 Workout

    Open Workout 20.3

    For time:
    21 deadlifts (weight 1)
    21 handstand push-ups
    15 deadlifts (weight 1)
    15 handstand push-ups
    9 deadlifts (weight 1)
    9 handstand push-ups
    21 deadlifts (weight 2)
    50-ft. handstand walk
    15 deadlifts (weight 2)
    50-ft. handstand walk
    9 deadlifts (weight 2)
    50-ft. handstand walk
    ♀ deadlift 155 lb. then 205 lb.
    ♂ deadlift 225 lb. then 315 lb.

    Time cap: 9 minutes

    Scaled (Ages 16-54)
    ♀ deadlift 95 lb., perform hand-release push-ups, then
    deadlift 135 lb. and bear crawl
    ♂ deadlift 135 lb., perform hand-release push-ups, then
    deadlift 185 lb. and bear craw

    ](

    )

  • Kulmasoutu 5,5,5,5 Strength

    Kulmasoutu 5,5,5,5

    nousevat painot, 2 min tauot

  • 10 min leuat ja laite Workout

    10min

    6-10 leuanveto/rinta tankoon
    10cal laite

  • Hang clean complex Strength

    9 x E90s

    2 hang squat clean

    ( above knee + below knee, build heavyish complex)

  • Snach 1RM Strength

    Snatch 1RM
    1-1-1-1-1
    2min Recovery

  • 18.12.2020 Strength

    High Hang Squat Snatch 1RM

    (pocket level)

    In 10 minutes.

    Omatoimi :

    Dippi, kumarra olkapää tangon päälle. Vie veto loppuun, eli tanko liikkuu lähtöpaikasta syliin josta ponnistetaan.
    High hang on teknisesti helpompi paikka nostaa kuin lattiasta tai polvelta. Tankoon ei saada vetoon niin paljon vauhti kuin lattiasta jolloin kilot eivät ole välttämättä niin isot, toisaalta kun nostoja on vähän voi hyvinkin olla, tempaat enemmän kuin koskaan aikaisemmin :)

  • Each Round For Time Workout

    7 x In 3 min window
    10/15 cal bike
    5 burpee over DB
    10 DBL DB Front squat
    -2 x 15/22.5kg
    -Score is slowest time

    Goal & Intensity
    -Build the ability to repeat the same performance multiple times without a drop in pace.
    -The goal is to find a speed you can sustain across all 7 rounds.
    -Each 3-minute window feels breathy and leg-heavy, but movements stay simple and rhythmic.
    -Since the slowest round sets the score, consistency matters more than one fast effort.
    RPE: 8 — hard but controlled, not an all-out sprint. Choose your scales wisely!!
    💡 Coach’s Tip
    Push the bike at a strong but controlled pace, and protect your legs by keeping the front squats smooth and unbroken.
    Why this workout: This session develops competitive pacing and the ability to maintain output across repeated intervals. It teaches that strong results come from consistency, not a single standout round.

  • AMRAP 15 Workout

    AMRAP 15

    5 ttb
    10 Db hang snatch@22,5/15kg
    5 ttb
    10 box jump over