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

  • 21.8.2022 Voimaa Strength

    Back Squat

    2-2-2-2-2 Every Set as Heavy As possibble.

    Btw Sets 2 x 3 High Box Jumps

    Go Every 4:00

  • 27.9.2022 Bike With Partner Workout

    40 Rounds For Time

    500m Bike Erg

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Power Clean Technique
    9:00 Mobility

    15:00 Basic Endurance CrossFit
    16:00 Power Clean Technique
    17:00 Mobility
    18:00 Basic Endurance CrossFit
    19:00 Power Clean Technique
    20:00 Mobility

  • 15.3.2024 3 rounds Workout

    3 RFT :

    15 Deadlift 90/65kg
    10+10 Pistol Squats
    25 Wallball Shots 20/14p

    TC 12

  • 2.4.2024 EMOM 16 Workout

    EMOM 16

    1 Minute : 6 - 8 Elevated Ring Rows
    2 Minute : 8 - 12 Deficit Push-Ups
    3 Minute : Bike 15/11 Calories
    4 Minute : Rest

  • 5.10.2025 EMOM 40 ( AMRAP ) Workout

    EMOM 40 Work 0:40/Rest 0:20

    1 minute : Bike Calories
    2 minute : Row Calories
    3 minute : wall ball Shots 20/14p
    4 minute : rest

  • Back squat Strength

    E2.30M x 5

    3 back squat V.1-2 (n.85%)

    Tavoite lisätä 2,5-5kg painoa neljän viikon takaiseen treeniin. Raskaat sarjat huomioiden toistoreservi!

  • Goblet squats, Shuttle run & C2 bike Workout

    Metcon (time)

    For time:
    30 Goblet squat 24/16kg
    200m shuttle run (15m posts)
    50/40cal C2 bike

    Timecap: 6 minutes

    Accessory:

    AMRAP in 6 minutes of abmat sit-ups.
    5 High box jumps every 2:00.

  • 100 Pull-ups (+Accessories) Workout

    Metcon (time)

    100 Pull-ups for time.

    Timecap: 5 minutes

    Accessory:

    5 Rounds for quality:
    15m waiters walk, right hand up
    15m waiters walk, left hand up
    15 Push-ups

    Rest as needed. Waiter’s walk with 2 KB/DB. One is resting on the shoulder while the other one is overhead.

    Finish: 100 empty barbell bent over row. Split anyhow.

  • Deadlifts, lunges & running Workout

    "Strength (load)

    Build up to a heavy set of 5 deadlifts in 15 minutes. No touch and go, no letting go.

    AMRAP in 20 minutes of:
    200m run
    10 Deadlifts 100/70kg
    20 Weighted lunges with wallball in bearhug 20/14lb"

    "Harjoituksen tarkoitus on kehittää jalkojen/selän voimaa.

    Harjoituksessa otetaan ensin nousu raskaaseen viiden toiston sarjaan maastavetoja siten, että jokainen nosto “kuoletetaan” lattiaan ennen seuraavaa nostoa. Voit ajatella harjoituksen niin, että ottaisit viisi kertaa sarjan ensimmäisen noston.

    Kuntoharjoituksen tavoite on saada 20 minuutin aikana mahdollisimman paljon tasalaatuista tekemistä sisään.
    "