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

  • Power Clean Strength

    5 sets:
    3 Power Cleans
    - Build by feel
    - Rest 2min btw sets

  • 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

  • 25.08.2025 Workout

    Jerk

    Split Jerk / Push Jerk

    A) Build to days heavy 3RM (DnG)

    B) 5x1 @100% from 3RM (keskity tekniikkaan)

    Gymnastics

    A) 12 min EMOM (skilli edellä, ei tarvii olla super raskas)

    1: ''x'' T2B
    2: ''x'' DU
    3: ''x'' Wall Walk

    *Valitse sopiva toistomäärä, pidä samana joka kierros

    B) Ring Strength

    4 Rounds:
    - 10 Leg raised Ring Row
    *rest 60s
    - 8-12 Kipping Ring Dip
    *rest 60s
    - 20-30s Chin Over Rings Hold
    *rest 60s

    Strength EMOM
    EMOM 20:

    • 50s Ski (VK)
    • 8-10 Strict Pull Up
    • 10-15 DB Bench Press

  • 22.8.25 Workout

    Skill

    Emomx10-15
    1) skill of your choice
    2) rest
    (3) rest)

    Minuutin verran valitsemaasi skill- liikettä, fiiliksen mukaan joko 1 tai 2min huilia

  • PTG TI 19.8.2025 klo 10 Workout

    LÄMMITTELY
    60s./liike
    1. Kyykky + kierrot
    2. Eteentaivutus pumppailu + taaksetaivutus (toinen jalka taakse)
    3. Ristikkäinen tuulimylly
    4. Selälle rullaus + v-asennossa eteentaivutus

    KEHONHALLINTA
    2 x 45s./liike
    1. Bird - dog
    2. Seinäistunta
    3. Lapapunnerrus / yhden käden lapapunnerrus
    4. Vk polven ympäri lonkan pyöräytys oik.
    5. Vk polven ympäri lonkan pyöräytys vas.

    VOIMA
    3 x 3/puoli turkkilainen ylösnousu
    Sarjapalautus n. 2min

    AMRAP 8min
    20m tarjoilijakävely
    10x slam ball olan yli
    5 kcal laite

  • Main site Friday 251121 Workout

    For time

  • Conditioning Workout

    3x9' AMRAP, 2' rest
    3 up & down on stairs
    30 DU / 60 SU
    300m row
    10 dbl DB hang power clean

  • MamaWod Part2. Workout

    3 rounds
    :40 on/ :20 off

    1: 10 kb swing + max air squat
    2: 6 ring row + push up with mountain climbers
    3: sit up
    4: 6 plate gtoh + plate thruster
    5: 10 r.twist + max straight leg oh sit up
    6: machine

  • MamaWod Emom32 Workout

    Emom32 = 4rds:

    1: 40m farmers carry
    2: 12 mountain climbers
    3: 12 plate gtoh
    4: rest
    5: 6 plate thruster
    6: mb/wb to shoulder
    7: 6 cal echo
    8: rest