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

  • AF #masu Strength

    AF WEEK 10, Day 3

    STRENGTH:
    3 set

    Back Rack Reverse Lunge 5+5

    RIR 2, rest 2-3min between sets.

  • AF #masu Workout

    AF WEEK 10, Day 3

    CORE:
    3-6-9-6-3

    V-Up
    Tuck-Up
    Sit-Up

    Target: feel the burn! Rest as needed between rounds.

  • 6.3.2026 3 rounds, Strength Workout

    3 Rounds @ 2/1-2/1 RIR

    8-12 Incline DB curls
    10-15 DB skull crushers
    8-12/side DB External rotations

  • Treeni 6 (sunnuntai) Workout

    Oma valintainen uintitreeni tai alapuolelta ainakin johdanto treenille.
    Warm Up
    8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
    2-4 sets
    25m myyrää + 25m vaparia
    2-4 sets
    25-50m potkuja
    2 sets
    25-50m rintaa + 25-50m vaparia
    50-75m rintaa + 50-75m vaparia
    lepo 2-3 min ja toista
    4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
    loppuun
    50-100m löysää uintia.

  • Omatoimi Workout

    Warm up, 3 kierrosta:
    :40s machine -> vaihtele
    3+3 spider
    3 russian bb maker
    6+6 bird dog
    6 air squat
    6+6 light weight db push press
    3+3 light weight db thruster
    6 box step up

    3:00 on / :30 off x 2 rounds:
    1: 20 kb swing + row
    2: 20 box jump/step over + ski
    3: 10+10 one arm db thruster + bike erg
    4: 10+10 half kneeling rotation** + echo

    *aloitat jokaisen 3minuutin patterin aina toiminnallisella liikkeellä, ja sen jälkeen koko loppuajan kolmesta minuutista rullaat laitetta.
    **toispolvi-asennosta kiekolla kierrot taaimmaisen jalan puolelta, ja nosta yläviistoon katse mukana.

  • 08.03.2026 Workout

    WU

    3-4 Rounds:

    • 1min Bike (Z2)
    • 20m Walking Lunge (ilman lisäpainoja)
    • 5 Kip Swing, 5 Kipping Pull Up, 5 C2B
    • 10 KB Swing

    CF Open 26.2

    https://games-assets.crossfit.com/s3fs-public/2026-03/CFG26%20Open%2026.2%20Scorecard_V8_ojewfnes.pdf?AvjHVaRI9I6tmlVqYOQ7llm0RkedJVwi

    Strength

    A) 3x Superset:

    *Rest 3min between rounds

    B) 3x Superset:

    • 10/10 DB See Saw Press
    • 10-15 Bent Over DB Rear Delt Fly

  • 06.03.2026 Workout

    Gymnastics

    A) rMU Practice for 5-10min

    B) EMOM 12

    1) 1-2 Set of rMU
    2) 45s Easy C2 Bike

    C2B + Pull Up

    E30SEC X15

    1-10 : ”X” C2B
    11-15: Same amount Pull Up

    *RIR 1-2

    EMOM 40

    1) 15 GTOH @30kg
    2) 15 GHD
    3) 15 Bar Over Burpee
    4) Rest

    Accessories

    3-4 Rounds For Quality:

    1) 10/10 DB Bicep Curl + 5-10/arm Hammer Curl
    2) 20-30 Banded Tricep Ext.
    3) 10-15 Narrow Push Up

  • Assault bike Workout

    50min assault bike

  • Assault bike Workout

    Assault bike 55min

  • Deck of cards Workout

    EMOM 52

    ♥️ burpee
    ♦️ box
    ♣️ wall ball
    ♠️ bike

    Total 104 reps each movement