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

  • 5.2.2026 BasicWod Strength

    Deadlift

    5 x 4 @ 70-75%

    Go Every 3:00

  • 3.3.2026 In Team Of Two ( BasicWod ) Workout

    AMRAP 12 ( YGIG )

    10 Push-Ups
    15 Sit-Ups
    Bike 15/11 Calories

  • 4.2.2026 BasicWod Workout

    EMOM 16

    1 minute : Plank Hold
    2 minute : Squat Hold
    3 minute : Overhead hold 30/20kg
    4 minute : rest

  • Dumbell press 3x10 Strength

    Dumbell press 3x10

  • 14.10.2025 Mikko´s Triangle, Strength Workout

    “Mikko Triangle” – EMOM 40:00 (10 rounds)

    1) Row for calories
    2) SkiErg for calories
    3) Air bike for calories
    4) Rest

    Score. Your score is the total calories hit on each minute.
    Pacing. The aim is to stay consistent on each machine and hit the same calories each round.
    Intent. This is a test of your durability and aerobic foundation. Set a challenging, yet realistic target calories. You should have a good idea of what’s doable if you’ve been hitting the prep sessions weekly in this block.

    Overview. A classic benchmark conditioning piece from 2009 CrossFit Games champion Mikko Salo. We’ve been working towards this through the block and now it’s time to see what you can bring to the test.
    Effort. The aim is to stay consistent on each machine and hit the same calories each round. This means that each round will feel a little harder, and you need to increase your effort to maintain your target calories. You should be at RPE 9-10/10 at the end.
    Feel. Expect heavy breathing and high heart rate that will build across the session. Aim to stay relaxed and breath during the rest minute to keep things under control.
    Adaptation. Test and improve your aerobic endurance, efficiency in machine pacing, durability and recovery between hard efforts.
    Debrief. Take 2–3 minutes after the workout to reflect
    – Were your paces consistent on each machine across rounds?
    – Did you pace too aggressively early, or finish with energy left?
    – Which machines felt most sustainable, and which ones were harder to keep?
    – At what point did the workout get hard?

  • STOH 3RM Strength

    Find your 3 rep max.
    Shoulder Press 3-3-3-3-3
    Push Press 3-3-3-3-3
    Push Jerk 3-3-3-3-3

  • 1.2.2026 EasyWod Workout

    Teams Of Two AMRAP 45

    Row 100 Calories
    Bike 100 Calories
    200 Double Unders ( 2 x Singles )

    Split Rep as you like

  • 1.2.2026 Talvikarkelot ( Iso sali varattuna kokopäivän ) Workout

    Mukaan rohkeasti karkeloimaan :)

    Erinomainen liikuntapäivä luvassa.

  • Front squat 4x12 Strength

    Front squat 4x 12reps

  • 31.1.2026 EasyWod Workout

    AMRAP 8

    2-4-6-8-10...etc.
    Burpees to plate
    Ground To Overhead 15/10kg, plate