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

  • Decifit Deadlift 3x6 Strength

    Deadlift decifit
    3 set of 6 reps
    Decifit ~10cm

  • Legday Strength

    A: High bar back squat 3-3-3
    B: Hang Clean pull 2-2-2-2-2
    C: SL Standing hamstring curls 3x8
    D: Seated leg press 4set

  • Back squat wendler 3+ Strength

    A: Back squat 3-3-3+
    B: Bench press 3x5
    C: Strict pull ups 3set
    D: Triceps push downs 3set

  • 10 times a hundred Workout

    I go, You go

    100 cal Ski
    100 reps Wall ball
    100 reps Pull-Up
    100 reps Sit-Up
    100 reps Db Snatch
    100 reps Box Over Jump
    100 reps Push-Up
    100 reps KBS
    100 reps TTB
    100 reps Burbee

    Db 22,5/15kg
    KB 24/16kg

  • 16.9.2023 Big Shoulders Workout

    Weighted Pull-Ups 5 x 3, rest 2:00

    Weighted Dip 5 x 3, rest 2:00

    Biceps Curls alternating 4 x 10, rest 2:00

    3 x Max Strict HSPU, to failure. Go Every 2:30

  • Crossfit open 21.1 Skaalattu! Workout

    For time:
    1 wall walk
    10 single jump
    3 wall walks
    30 single jump
    6 wall walks
    60 single jump
    9 wall walks
    90 single jump
    15 wall walks
    150 single jump
    21 wall walks
    210 single jump

    Time cap: 15 min.

  • 4 rundii nopee Workout

    4 rounds for time:

    8 thruster 42.5/30kg
    6 toes to bar
    14 cal ergo

  • BikeErg Workout Workout

    5 Sets:
    1 Min Mod (85rpm)
    1 Min Easy Recovery
    *No rest between sets.

    -Rest 1 Min-

    4x (20 Sec Standing Sprint on HIGH Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)
    4x (20 Sec Standing Sprint on HIGHER Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)
    4x (20 Sec Standing Sprint on HIGHEST Damper, 40 Sec Easy Recovery)
    2 Min Easy (65-70 RPM)

    -Rest 1 Min-

    5 Sets
    1 Min Mod (85 RPM)
    1 Min Easy Recovery
    *No rest between sets.

  • Kunto + apuliikkeet Workout

    6 Kierrosta laatua vastaan: (You go, i go)
    15/10 Cal soutu/pyörä
    14 Askellus boksille vuorojaloin
    12 Gorilla soutu vuorokäsin
    10 Käsipainon siirto lankussa vuoropuolin

  • Valttu are you ok? Workout

    6 rounds with pair

    10 devil's press
    20 wb
    30 du
    20 wb
    10 devil's press

    • Pair rows while another works (max cal)