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

  • PTG TO 10.4. klo 18 Workout

    LÄMMITTELY
    10-15 x kehonpaino syväkyykky + 5 x käsien nosto kyykyssä
    10 x /jalka yhden jalan hyvää huomenta + 5 x yhden jalan jefferson curl
    10 x /puoli 90/90 kierrot + 5/puoli takajalan nosto ja lonkan aukikierto
    10 x /puoli kierrot lähentäjävenytyksessä
    10 x nelinkontin rangan ojennus-pyöristys (vk vastukseksi)
    10 x istumasta rullaus selinmakuulle
    10 x / puoli sivutaivutukset toinen jalka korotettuna
    10 x / puoli toispolviseisonnassa rintarangan kierrot (vk vastukseksi)

    AMRAP 20min

    AMRAP 20min
    30s. laite + noppapeli
    1: wall ball x10
    2: kyykky + lp työntö eteen x10
    3: etuheilautus x10
    4: farmers walk 30m
    5: marssi paino suorilla käsillä x10
    6: boksiaskellus / boksihyppy x10

  • 8.11.2025 Workout warmup Workout

    1-2 Rounds
    12 Reverse lunges, alt
    8 Scapula push-ups
    12 Box step ups, alt
    8 Scapular pull-ups
    4 Strict pull ups
    8 Handstand shoulder shrugs
    +
    Practice your footlock (“1st bite”) on the rope
    +
    Build to workout weight for SB movements
    * Practice a few rope climbs between the sets
    +
    @ workout weight
    10/7 (cal) BikeErg
    3 SB cleans
    10/7 (cal) SkiErg
    5 SB squats
    10/7 (cal) BikeErg
    1 Rope climbs
    10/7 (cal) SkiErg
    10m SB bear hug carry

  • 6.5.2026 Basic Endurance CrossFit 45 ( BasicWod ) Workout

    AMRAP 15

    3-4 minutes Cardio
    3 rounds :
    5 Push-Ups
    10 Sit-Ups
    15 Air Squats

    AMRAP 15

    3-4 minutes Cardio
    2 rounds :
    20 Shoulder Taps
    30 DeadBugs
    40-60 sec Wallsit

    AMRAP 15

    3-4 minutes Cardio
    25 Kettlebell Swing
    10 + 10 Suitcase Deadlift
    20 Leg Raises over KB

  • 25.9.2025 FRONT SQUAT Workout

    FRONT SQUAT + SINGLE LEG RDL with ROTATION

    5 +[5+5]@68%, 3 +[5+5]@77%, 1+ +[5+5]@86% max effort for final set, fs-%, rest btw sets 2-3min

    *merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli

  • 25.11.2025 Deload week: 3 rounds for time: Workout

    80 single unders
    8 pike push-ups
    20 sit-ups

    TC 10min

  • Muscle & Power, AV2 Strength

    Deadlift 4 RM, then 3x4 @ 90 %

  • WOD Workout

    4 rnds for time:
    25 DU
    15 wall ball
    5 C2B

    T.C.: 10'

  • 31.10.2025 Workout

    Deadlift

    • 5 Reps @75%

    *rest 2min

    • 5 Reps @85%

    *rest 3min

    • Max Reps @90%

    Strength

    A) 3x Superset

    • 15 Banded GHD Hip Ext. + 20-30s Hold On Top
    • 10-15 Slider Hamstring Curl

    *rest 3min between rounds

    B) 3x Superset

    • 45/45s Copenhagen Plank
    • 45-60s SB Bearhug Hold

    *rest 3min between rounds

    C) Core 3-4 Rounds

    *Rest 45s between movements, 2.-3min between rounds

  • Mobility & CORE Workout

    hip & spine mobility

    kneeling unilateral KB front rack hold rotations 3x8/8

    triset, 5x

    5/5 renegade row
    5/5 straight leg raises
    5/5 teapot (w. DB)

    unilateral KB RDL 3x8/8 contralateral hold

  • Mobility & CORE Workout

    shoulder & Th mobility

    4 rnds for quality
    5/5 KB armbar
    5/5 bear pos. KB pull through
    5/5 one arm downward dog
    8/8 one legged glute bridge

    unilateral KB front rack hold TABATA

    split pos. one arm KB bottom up thruster 4x5/5