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

  • WOD, Strength Strength

    Every 3'min for 5 sets:
    2 Push jerk / Split

    Then..

    1 Set Max Reps @ 90%

  • WOD, METCON Workout

    Buy in 40'min in pairs

    Treenaaja ________________________________ Kuntoilija
    2000m Run sharing every 200m __________ 6000m Bike sharing every 600m

    Remaining time rest (Tc 20'min)

    Then....

    As many Dt complex unbroken _________ As many Modified Dt complex unbroken
    (You go - I go)

    12 Deadlift ________________________________ 9 Deadlift
    9 Hang power cleans _____________________ 6 Hang power cleans
    6 Push jerk / Split _________________________ 3 Push jerk / Split
    70kg / 40kg _______________________________ 50kg / 25kg or HAP

    Every break ________________________________ Every break
    6 Burpe jump over the barbell ____________ 4 Burpe jump over the barbell / Step overs

  • WOD, warm up Workout

    Wu: 10' @ Moderate pace ascending ladder

    Treenaaja ________________ Kuntoilija

    Cal Ski ______________________ Cal Ski
    Burpees ____________________ Burpees
    Ring Pull-ups _______________ Ring rows
    Push-ups ___________________ Knees Push-ups

    Reps 1-2-3-4......... ___________ Reps 1-2-3-4.........

  • WOD, METCON Workout

    Treenaaja __________________ Kuntoilija

    4 Rounds __________________ 4 Rounds
    300m assault run __________ 200m assault run / 600m Bike
    50 squats ___________________ 40 squats

    Time cap 15'min ___________ Time cap 15'min

  • WOD, METCON Workout

    10' AMRAP CrossFit Open 11.5 (Modified)

    Treenaaja _____________________ Kuntoilija

    5 Power cleans (65/45kg) ______ 5 Power cleans HAP
    10 Toes to bar _________________ 10 K2E / Leg raises
    15 Wall balls 20/14lbs _________ 15 Wall balls

  • WOD, Strength / Technique: Strength

    Every 3'min for 4 Sets: Gymnastic complex

    Treenaaja ______________ Kuntoilija

    2 T2B ___________________ 2 T2B
    2 Pull-ups ______________ 2 K2E
    2 C2B ___________________ 2 Pull-ups
    1 Bar muscle-up ________ 1 C2B

    Then...
    1 Set unbroken: ________ 1 Set unbroken:
    BMU _____________________ C2B / Pull-ups or 1'min Jumping PU

  • WOD, LIIT Workout

    LIIT 35' min

    One performing a round of:

    Treenaaja _______________________________________ Kuntoilija

    2 Ring Muscle-ups ______________________________ 4 Ring PU
    2 Wall walks ____________________________________ 2 Half way Wall walks or Steps
    6 heavy Wall balls 30/20lb _____________________ 6 Wall balls
    6 Shuttle run (7.5m+7.5m) _____________________ 6 Shuttle run (7.5m+7.5m)
    10 Dual DB Renegade rows 22,5/15kg _________ 10 Dual DB Renegade rows HAP

    30"s High plank hold on DB ____________________ 30"s High plank hold on DB

    Other @Bike moderate pace

  • WOD, Strength / Technique Strength

    Every 90 s for 8 rounds for quality (4 each):

    3-5 Deadlift on a plate @RPE 6
    3-5 Dual DB Bench Press HAP

  • WOD, Metcon Workout

    12'min AMRAP Climbing

    1-2-3-4-5-6-7-8-9...
    Power Clean
    Front squat
    Jerk
    Bar over lateral burpees

    Treenaaja 50/35 kg - Kuntoilija HAP

  • WOD, Metcon Workout

    6'min EMOM

    1) 45"sec Row / Bike
    2) 3 T2B + 3 Pull-ups + 3 Box jumps

    " Grace " Tc 10'min

    Treenaaja Kuntoilija
    30 Clean & Jerks AFAP
    61/43kg / HAP