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

  • 4.1.2024 Active Recovery Workout

    For 30 to 45-minutes @ steady pace

    4-minute Air bike
    6 Single leg Box jumps, alternating
    8m Bear crawl
    10 – 20 metres each of:
    – Sled rows
    – Sled chest presses
    – Sled face pulls
    – Sled pull throughs
    – Backwards drag
    – Forwards drag

  • WOD, Accessory Workout

    3 Rounds For Quality:

    20 Russian Twists (No extra weight)

    20"s+20"s Side plank

  • Stationary dip Strength

    5x6 dippiä
    Hyviä toistoja

  • 07.06.2025 Workout

    Strength

    A) Deadlift

    • 1x5 @60% *rest 2.5min
    • 1x5 @70% *rest 2.5min
    • Max Reps @80%

    B) DB Bench Press
    E3MOM X6

    Set 1-2: 10 reps
    Set 3-4: 8 reps (Increase load)
    Set 5-6: 6 reps (Increase load)

    Competition Workout

    2-2-3 intervals / 1min rest between intervals

    Workout stops when you have 40 reps in BBJO or time cap in third interval

    Accessories

    A) 3-4x For Quality:

    • 10/10 DB Hammer Curl
    • 10-15 Lu Raise

    B) 3-4x For Quality:

    • 20-30 Banded Tricep Ext.
    • 10/10 Gorilla Row

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Landmine twists
    2) Windshield vipers
    3) Single arm KB farmer’s carry
    4) Rest

  • Crossfit Open 25.1 Workout

    TBD - will be specified on Thursday 28.2.

  • RIC 020924 Strength

    Back squat max reps at 80%

  • "Leg Mayhem" Workout

    3 rounds for time:
    10cal AB 55rpm
    30m Double DB Walking Lunges 2x15kg
    1min Rest
    10cal AB 60rpm
    20m Double DB Walking Lunges
    2min Rest
    10cal AB 65rpm
    10m Double DB Walking Lunges
    3min Rest

  • 4.1.2025 Workout

    GYMNASTICS

    1) EMOM 10:

    1) ”X” Reps Of Kipping Pull Up
    2) 45s Easy Erg

    *1 pidempi, tai 2 lyhyempää settiä leukoja.

    2) EMOM 10:

    1) 3-5 Wall Walk
    2) 30-40 SU/DU

    PUSH AND PULL STRENGTH

    4 ROUNDS FOR QUALITY:

    -10 Strict Press (Barbell) (3s jarruttava alaspäin)
    -10-15 Legs raised ring row

    • Rest as needed.

    ROW INTERVALS

    10x 1min on/1min off:

  • Light Workout

    A: Push ups 3set
    B: SA KB Rows 3set/arm
    C: DB shoulder flys 3set
    D: For time:
    5-10-15-20-25-20-15-10-5 rkb swing