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

  • Gymnasty conditioning Workout

    21 Min AMRAP
    400m Row / 700m bike
    30 Air Squats
    15 Push Ups
    7 kipping c2b pull up

    Goal & Intensity
    -Build aerobic capacity and bodyweight stamina over a long, steady AMRAP.
    -Learn to move efficiently while slightly fatigued.
    -A moderate, repeatable pace for the full 21 minutes.
    -You should feel challenged but never redlining early.
    -Focus on control, not max reps.
    -RPE 7–8 throughout the workout.
    -You should be able to keep moving without long breaks.
    Coach’s tip:
    Break the chest-to-bar early and keep the row/bike smooth.
    Consistency beats speed in this workout.

  • 8.2.2026 Row Intervals Workout

    4 Sets :

    Row 2:00 @ 98-102% FTP20
    Row 2:00 @ 108 -112% FTP20
    Row 2:00 @ 98-102% FTP20

    Recovery Bike between set 5:00 - 6:00 @ 35 - 45% FTP20

  • snatch deadlift Strength

    snatch deadlift 3x5

  • 29.1.2026 Open Workout 18.1 Workout

    Complete as many rounds as possible in 20 minutes of:

    RX

    8 toes-to-bars
    10 dumbbell hang clean and jerks 22,5/15kg
    14/12-cal. row

    SCALED

    8 hanging knee raise
    10 dumbbell hang clean and jerks 15/10kg
    14/12-cal. row

    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 kahdessa lähdössä. Kaveri toimii tuomarina. Tuomarin tärkein tehtävä on valvoa, että liikestantardit toteutuvat.

    https://games-assets.crossfit.com/18_1_workout11_asldkfjhaks13475JDUTEdjfha.pdf

  • Epic Team WOD vol.2 Workout

    In teams of 4 complete the following FOR TIME:

    200 Abmat sit up´s ( 2 athletes working / 2 in a plank hold)
    3000m row (1 rower)
    200 burpee box jump overs (100 female/100 male) 2 boxes
    200 Pull ups ( 1 Athlete can work whilst two team members hang on bar and 1 athlete rests) Pull ups can be scaled to jumping but count as 1/2!
    200 KB USA swings 24/16kg (100 F/100M) 2 KB´s
    800m run with KB´s

  • 5x4 Push Press Strength

    5 sets
    4 Push Press @80%+

  • 5 kierrosta 90sek töitä ja 90 sek lepo Workout

    5 kierrosta 90s töitä/90s lepo

    250/200m soutu ja loppu aika max käsilläseisontapunnerrus

    Skaalaa soutumatka tarvittaessa niin että selviät siitä minuutissa

  • Airbike: Workout

    2x 25sec Airbike, 4min rest between sets.

  • RestDay! Workout

    Palauttavaa liikuntaa. PK sykkeillä 30-40min

  • Clean + 2 front squats Workout

    1 clean + 2 front squats

    Build up to something heavy with good technique. First rep is squat clean.