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 Workout

    25min Amrap (Ygig)
    20 cal pyörä
    40 Du

  • Säkkihiki/LAJI 1 Workout

    For time:
    S100cal skierg
    Meanwhile toinen urheilija kannattelee 42/65kg säkkiä.
    1200m juoksu (molemmat kumpparin sisällä)

  • La 25.7.2026 penkki2 Workout

    Kulmasoutu vastaotteella 5x15
    -”podipumppia”

    Penkki vastaotteella 5x5
    -nouseva kuorma

    Vipunostot maaten 3x20

    Ojentajat taljassa/kumpparilla 3x20

  • Wod Workout

    Death by Heavy Wallball

  • Fitness Madness Workout

    Partner WOD

    AMRAP 16 minutes (Waterfall style)
    12 Wall ball (6/4 kg, Rx+: 9/6 kg)
    12 Goblet reverse lunge (16/10, kg, Rx+: 24/16 kg, Rx++: 32/24 kg)
    12 Hang dumbbell snatch (15/10 kg, Rx+: 22,5/15 kg)
    12 Incline push-up (Rx+: push-up, Rx++: kipping HSPU)
    12 Calories

    -Rest 3 minutes-

    For time (You go, I go)
    50 Sandbag/D ball clean to shoulder
    At the start and every minute complete 5 syncro burpee.
    * Pick a weight you can do 3-5 reps in a row with.

    Part 1 target: 5+ rounds.
    Part 2 time cap: 10 minutes.

  • Ride the lightning - Valoa kohti! Workout

    7 x 7min.
    1000m Bike
    500m Row
    12 Push up
    20 Sit up

  • Wod Workout

    60min amrap:
    Pyörä 1000m
    Juoksu 400m
    Hiihto 400m

  • Kohti Pätsiä 9 Workout

    Warm-up:
    Kuminauhajumppailut
    DB press
    Olkapäiden aktivointi

    Every 3 mins x 5:
    1 wall walk
    3-4 strict HSPU

    For time:
    2 Rounds of:
    20 toes-to-bar
    15 HSPU
    5 wall walk
    20 DB snatch (22,5 kg)

  • Rapakko Workout

    VOIMA 3x
    5 Maastavetoa v2
    8 Renegaderow

    3x2min ON 2min OFF
    5 Rengassoutua
    5 Ilmakyykkyä
    Loppuaika konetta

  • PARTNER 2012 CROSSFIT REGIONAL TEAM EVENT 2 Workout

    RX
    For time with a partner:
    1,000-m row
    25 alternating single-leg squats
    15 hang power cleans (61/102 kg)
    – As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
    – Score is the time it takes for both athletes to complete the workout.

    INTERMEDIATE
    For time with a partner:
    1,000-m row
    25 alternating single-leg squats
    15 hang power cleans (47/70 kg)
    – As soon as Partner 1 exits the rower, Partner 2 begins rowing.
    – Score is the time it takes for both athletes to complete the workout.

    BEGINNER
    For time with a partner:
    750-m row
    25 alternating reverse lunges
    15 DB hang power cleans (5/10 kg)
    – As soon as Partner 1 exits the rower, Partner 2 begins rowing.
    – Score is the time it takes for both athletes to complete the workout