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

  • Chin-up Workout

    Find your 1RM in 15min

    Warm-up sets: 5,3,2,1,1…

  • Hang clean + Clean + Front squat + Jerk Strength

    Hang clean + Clean + Front squat + Jerk x 6

  • Pari Amrap Workout

    Amrap 16 min with pair

    Rounds alternating

    2 Squat Clean
    8 T2B
    2 Squat Clean
    8 Pull Up

    30/50 kg

  • CROSS Workout

    A)
    Close Grip Floor Press in Bridge
    10-8-6-4-2+. Rest 2:00
    - Goal: Build to a heavy 2+ (AMRAP) set.
    - Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
    - Option: 5 x 5 at the same weight focusing on form and practice

    B)
    Buy in: 2:00 Max Rope Climbs
    then:
    4 Rounds:
    15 DB Push Press @22,5/15kg
    15 Supinated Barbell Rows @60/43kg
    then:
    Cash out: 2:00 Max Dus

    Timecap: 14 mins

    Extra:
    Rollback Triceps: 3 x 12-15 reps. Rest 60s.

  • Helen - Stimulus & tips Workout

    Stimulus:
    Classic CrossFit benchmark combining running, kettlebell work, and gymnastics
    High-intensity conditioning with grip and pulling fatigue building every round
    Helen is designed to be fast, aggressive, and repeatable.
    RPE 9: Hard sustained effort — but not an all-out sprint from the start
    Coach tip
    Push the pace on the run, but stay under control
    Keep kettlebell swings and pull-ups in as few sets as possible

    Strategy
    Run (400 m):
    Fast but sustainable pace
    Think: “hard mile effort”

    Kettlebell Swings (21):
    Ideally unbroken
    Use hips, not arms

    Pull-Ups (12):
    Fast sets with quick returns to the bar
    Scale early if grip starts failing

    Target Times
    Elite: under 8 min
    RX: under 10 min
    Average: 10–12 min
    Goal stimulus: finish under 15 min

  • Snatch tech Workout

    OHS 4 x 5 @30-40%

    90s rest between sets. Kevyet painot. Sarjat nousevalla painolla.

    Snatch high pull 4 x 5 @30-40%
    90s rest between sets. Tanko nousee noin pallean korkeudelle.

    Hang power snatch 3 x 3 @40-50% 90s rest between sets.

    Squat snatch 5-6 x 2 @60-70% - 2s pause above the knee 90-120s rest between sets.

  • Shoulder burner #masu Workout

    3x

    A) Banded DB Lateral raises
    B) Double DB Front raises
    C) Double DB Lateral raises
    D) Double DB alt. Cross front raises
    E) Double DB Bench Lateral + Front raises

  • 26.5.2026 EMOM 16 ( BasicWod ) Workout

    EMOM 16 ( AMRAP )

    minutes 1-2 : Bike Calories
    minute 3 : Sit-Ups
    minute 4 : KBS 24/16kg

  • 25.5.2026 Front Squat Strength

    Front squat

    3 x 3 @ 82-86% (2 RIR), go every 3:00-4:00

  • 25.5.2026 Snatch ( Strength ) Strength

    Snatch (Snakes n Ladders)

    – 8 to 10 x 1 @ 80+%, go every 1:30

    – Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)