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

  • 16.10.2025 Workout warmup Workout

    2 Rounds
    10 Air squats
    10 Glute bridges
    10 Scapular push-ups
    10 Banded pull-aparts
    +
    EMOM 6 (0:40 work / 0:20 easy)
    1) Row
    2) SkiErg
    3) Air bike

  • Strength 13-10-2020 Workout

    A)
    Banded Push-Up
    4 x 12-15. Rest 60s.
    - Can still be done with a band if doing scaled variations

    B)
    Ring Pull-Up
    4 x 4-6. 3s lowering. Rest 60s
    - Option: Chest to Rings, added weight, assisted or partner assisted

  • 9/17/20 Workout

    Warm up(10)
    2rds
    20 high knees
    20 big arm circles 10 f/b
    20 heels to rear
    20 knuckle dragger

    WRK(20)
    WRK 4:00 Rest 1:00 x4
    6 half burpees(from bottom to squat stance)
    12 db/kb/bb hang clean
    24 bicycles(2 count)

    Finisher
    50 knee tap crunch
    1:00 min IT stretch

  • Maastaveto 19.3.21 Strength

    5 x 5

  • Extra Credit 23-03-2020 Workout

    Single Arm Farmer Carry: AMRAP 5:00 - 30m - moderate weight.
    +
    Active Straight Leg Raises x 20 reps each side.

  • CrossFit Teens omatoimi koti Workout

    -Jos löytyy renkaat:

    5 x
    3+3 archer ring row
    5 ring push ups jalat penkillä

    -Jos ei ole
    5 x
    Käsipainolla tai jollain muulla painolla
    10 vipunosto sivulle / käsi
    5 normipunnerrus jalat penkillä

    5 rounds
    5 HSPU
    10 jumping lunges

    10 min Abs AMRAP

    10 tuck ups
    10 + 10 vino tuck ups
    1 min selkälankku

    esim. 2 tuolia, toiselle jalat, toiselle hartiat.

  • Pe 22.11.2019 Sali Maastaveto Strength

    15min mobility:
    -it-kalvo (rulla)
    -pakara (pallo)
    -pohje (rulla)

    Maastaveto 5x80%, 8x70%
    Hyvää huomenta kumpparilla 3-5x12-20
    Läpiveto kumpparilla 3-5x12-20

  • 11.10.2024 BULGARIAN SPLIT SQUAT Strength

    *barbell in the clean rack position, start on the weaker foot

    3+3@up to 30%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min

  • 5.1.2019 Workout

    Lepoja

  • 9/18/20 Workout

    Warm up(8)
    2rds
    20 high knees
    20 big arm circles 10 f/b
    20 heels to rear
    20 knuckle dragger

    GRT(25)
    choose load
    5 giant sets
    8 push ups
    8 hammer curls
    24 flutter kicks
    8 single arm row per
    8 tricep overhead extension
    24 russian twist

    Finisher
    tabata plank :20 on :10 off x8
    1:00 samson