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

  • Bench Press Drop Set 2-6-10-14+ Strength

    Bench Press Drop Set
    • 2-6-10-14+ reps
    Recommended percentages: 80%, 70%, 60%, 50%. Chose weights that allow you to complete all reps consecutively. Perform 2 reps, quickly remove weight and immediately perform 6 reps, quickly remove weight and immediately perform 10 reps, quickly remove weight and push out 14 reps or more!

  • Program60 100325 Workout Workout

    10 rounds for time:
    35 DU / 50 SU
    9 DB Deadlift
    7 DB Bench press
    5 DB Front squat

    TC 18 min

  • Program60 100325 Deadlift Strength

    1. Build to today's heavy Deadlift 1x8
    2. 3x8 @70-80% of today's

    Note: Double overhand grip, 2sec negative

  • 10-8-6-4-2 Dumbell + Ring Row Strength

    10-8-6-4-2 reps:
    • Dumbbell Bench Press AHAP
    • Ring Rows w/ heels on box
    • Incline Dumbbell Flys LW
    • Incline Reverse Flys LW
    Rest 2 min between sets. No rest between movements. AHAP = As Heavy As Possible. LW = Lightweight.
    Bench Press weight in results.

  • 12.03.2025 Workout

    Gymnastics

    A) EMOM 10:

    1) 1 Legless RC
    2) 45s Easy Row

    B) EMOM 10:

    1) 5-10 Kipping Pull Up
    2) 45s Easy Ski

    Gymnastic Metcon

    AMRAP 20:

    *Add 10 reps to each movement every round. For example 2nd round is 20,20,20.

    Gymnastic Strength

    A) 3 Supersets:

    B) 3 Supersets:

    • 1 Set of banded Pull Up
    • 10 Bar Dips *Rest 2 min between rounds

    Building

    4 Rounds For Quality:

    • 10-15 DB Tricep roll backs
    • 10/10 Standing DB Bicep Curl

  • Pn-reenit Workout

    Voimatempaus + 2 valaa 7x90s
    20,25,27,29,31,32,34

    Tempaus +tempaus riipusta pa
    25,29,32,34,36,0,30
    38 lähti tänään vaan vetona, muitaki lenteli.
    Kädet tänään kipeänä.

    Rive+rive riipusta pa+työntö
    30,35,40,44,45,47,49

    Takakyykky
    Kakkosia ja kolmosia
    50,70,80,85,90

    Ja loppujumpat päälle!

  • Muscle clean 3x3 Strength

    Muscle clean 3x3

  • 12.2.2025 BasicWod Workout

    Basic Endurance CrossFit 50 :

    20-22-24-26-28-30...etc Calories Any Machine
    Air Squats
    Push-Ups
    Sit-Ups

  • 21.08.2025 Workout

    Tsymi

    A) Strict Press

    • Build to days heavy 3RM

    • 3x5 @80-85% from 3RM

    B) 3 Supersets:

    C) 3 Supersets:

    • 10-15 Tricep Ext (ylätalja) *rest 60s
    • 10-15 Face Pull (talja tai kumppari)

    D) Finisher
    For time:

    • 80 Push Up
    • 80 Hammer Curl (40/arm)

    *split as wanted

  • Crosstraining kestävyys - Sunnuntai Workout

    Huoltava, 36 minuutin peruskestävyysharjoitus

    Lämmittely
    Yksi kierros pääharjoitusta.

    Harjoitus, EMOM 36min (Syke 60–75%/HR max)
    3 kierrosta:

    1.–2. pyörä
    3.–4. couch stretch
    5.–6. hiihto
    7.–8. rintarangan kierto; konttausasennossa käden kierto kohti kattoa
    9.–10. soutu
    11.–12. leveän selkälihaksen ja ojentajan venytys kuminauhalla; kuminauha jalan alla

    Tavoittele ergoissa tasaista ja rauhallista tahtia, ilman sen kummempia kalori- tai metritavoitteita.
    Jätä vaihtoaikaa 15–20 sekuntia aina seuraavaan liikkeeseen siirtymiseen.

    Vaihda huoltavissa liikkeissä raajaa tai puolta puolivälissä.