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

  • Voima - Perjantai, lauantai Strength

    Ohjelmoinnin 3. ja kovin kierros (tämän jälkeen on kevyempi viikko)

    Lämmittely 8 minuuttia
    1min ergo
    10 pystypunnerrus tangolla
    12 kulmasoutu tangolla
    14 askelkyykkykävely

    Lattiapenkki, 2 sek stop pohjalla
    4x8, RPE 8
    - Kuormaprogressio. Lisää painoa joka viikko.
    - Merkkaa tulokseen lattiapenkin paino.

    Avustettu leuanveto, istuen lattialta, myötäote
    3x10, RPE 8-9
    - Pidä kroppa liikkeen aikana mahdollisimman pystyssä.

    Bulgarian kyykky
    3x8, RPE 7
    - Lisää painoa viime viikosta (toistoja on vähemmän).

    Russian twist
    3x10-12 per puoli

  • 29.6.2025 EasyWod Workout

    Basic Endurance CrossFit

    AMRAP 14

    Jog 800m
    20 Hand to Hand Kettlebell Swing 16/12kg
    2 + 2 TGU 16/12kg
    15 Goblet Squats 16/12kg

    Rest 1:00

    AMRAP 14

    Row 50/35 Calories
    20 Dual DB Deadlift 15/10kg
    10 Dual DB Push Press 15/10kg
    10 Burpees over DB

    Rest 1:00

    Bike Erg 50/35 Calories
    30 Air Squats
    20 Push-Ups
    10 Pull-Ups

  • Treeni 4 (PE) Workout

    Warm Up
    Do some overall mobility and activation as you like.
    Then movement prep as needed and start workout!

    Metcon
    Rounds 1-2:
    4-5 min run @very easy/easy + 2x6-12 strict ring dips (add 1-2 reps from last time) , rest 30-45s bwn set
    Rounds 3-4:
    4-5 min bike erg @very easy/easy + 2x5-7 weighted box step ups with rx dumbbells , rest 30-45s bwn set
    Rounds 5-6:
    4-5 min run @very easy/easy + 2x4-6 ring muscle ups / bar musle ups / burpee c2b pull ups , rest 30-45s bwn set
    Rounds 7-8:
    4-5 min bike erg @very easy/easy + 2x5-7 weighted box step OVERS with rx dumbbells , rest 30-45s bwn set
    Ota jokaisessa juoksussa tai pyörässä jossain puolen välin tietämillä sellainen hallittu 10-15 sekunnin kiihtyvä spurtti
    rennon kovaa, mutta ei missään nimessä täysiä.

  • DL, HSPU & Turkish Sit-up Workout

    AMRAP 10:
    5 Deadlifts 100/70kg
    5 HSPU
    10 Weight Plate Turkish Sit-ups

  • Conditioning Workout

    Every 5min x 4:
    400m Run
    7 Cleans @50/35kg
    7 Box Jumps 60/50cm

    • For more challenge, go Every 4min x 5.

  • SKILL Workout

    deficit HSPU

    E2MOM, 5 rounds
    1-8 deficit HSPU
    8-12 wall ball shots

  • 26.6. torstai Workout

    "Yrittäjäkadun ensimmäinen"
    21min, maksimikierrokset:
    15x maastaveto
    9x yleisliike
    300m juoksu

  • 26.6.2025 Clean & Jerks ( Strength same, after balance ) Workout

    Block Clean and jerk ( @ knees)

    6 x 2 @ 65-80%, go every 1:30-2:00

    – Do your first set @ 65%1RM clean and jerk and build up within the percentage range over the remaining sets
    – Drop the bar between each rep, reset and go
    – Work on a powerful and explosive second pull and quick turnover from the block position.
    – Focus on acceleration and timing under the bar (catch the bar at the height you pull it to). Pull yourself under the bar.
    – If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

  • Basic WOD: Accessories Workout

    EMOM20
    1: 15m farmer grip walking lunges
    2: 20-40s starplank hold
    3: 20-40s starplank hold
    4: 10-16 alt front rack box step ups
    5: 10 hollow rock + 15s hold

  • 25.6.2025 BasicWod Strength

    Deadlift ( Deadstop )

    5-5-5-3-3-3

    Go Every 2:30