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

  • 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

  • Deck of cards OTM Workout

    ♠️burbee
    ♥️ bike erg cal
    ♣️ wall ball 14"
    ♦️abmat sit up

  • 6.3.2026 Shoulder Press & Pull-Ups, Strength Workout

    Alternate B1 / B2

    B1. Strict press, rest 1:00-1:30 before B2
    Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
    +
    2-3 x 4 @ 85-90%H4

    B2. Strict pull-up, rest 2:00 before B1
    Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
    +
    2-3 x 4 @ 85-90%H4

  • 6.3.2026 Snatch Waves, Strength Strength

    Snatch

    3 Waves of:
    35 Double-unders (before each Snatch set)
    3-2-1 Snatch

    Rest 3:00 b/t waves

    Flow. 3 Waves @ increasing weights of: 35 DU, 3 Snatch, 35 DU, 2 Snatch, 35 DU, 1 Snatch. There is no set rest between the sets within a wave. The intent is you add the weight on the bar, re-focus and continue.

    Example. Make sure your jumps in weight make sense (dont follow the %s blindly)
    1 wave – 3 @ 65%, 2 @ 70%, 1 @ 75%
    2 wave – 3 @ 70%, 2 @ 75%, 1 @ 80%
    3 wave – 3 @ 75%, 2 @ 80%, 1 @ 85%

    – (you can go for lighter %s / take smaller jumps), the main intent is for the weight in each set and each wave to get heavier.

    Notes (A).
    – This a sports specific weightlifting piece
    – Drop the bar between each rep on the Snatch
    – Adjust the percentages as needed to ensure you can build in weight on each progressive wave