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

  • Endurance WOD Workout

    “Cooper”

    10 rounds for time:
    10 burpees
    10 air squats
    10 push-ups
    10 sit-ups

    Time cap: 30 minutes

  • Strength Workout

    Triset of :
    A,
    Bulgarian split squat
    4 x 8/side
    - use KB, Dumbell

    B,
    Romanian Deadlift
    4x10 reps

    C,
    Turkish sit up
    4x 12reps

    REST after each round 90 sec

  • PT Group TI 24.10 klo 11 Workout

    LÄMMITTELY
    Tasapainoilua ja availuja

    VOIMA
    3 x 8 Lattiapunnerrus
    3 x 8 Yhden jalan mave

    CIRCUIT
    3 x 40s./20s
    1. Stepperille/boksille nousu
    2. Slam ball olan yli
    3. Etuheilautus

  • FUNCTIONAL 15.4.2023 Workout

    2 min ON, 30s. OFF (with a pair)

    2 rounds
    1. sled push (split anyhow)
    2. echo bike (both working at the same time)
    3. devil's press (split anyhow)
    4. row (both working at the same time)
    5. sandbag over shoulder (split anyhow)
    6. box step over (split anyhow)

  • WOD, METCON Workout

    CrossFit open 23.2A - 23.2B

    23.2A
    Complete as many reps as possible in 15' minutes of:

    Treenaaja ________________________________________ Kuntoilija

    5 burpee pull-ups _________________________________ 5 Target burpees (Ring touch)
    10 shuttle runs (1 rep = 25 ft out/25 ft back) _____ 10 shuttle runs (1 rep = 25 ft out/25 ft back)
    Add 5 burpee pull-ups after each round. ________ Add 5 Target burpees after each round.

    23.2B: _______________________________________________ 23.2B:
    Immediately following 23.2A _____________________ Immediately following 23.2A

    Athletes will have 5' minutes to establish: ______ Athletes will have 5' minutes to establish:

    1-rep-max Thruster (from the floor) _______________ 1-rep-max Thruster (from the floor)

  • 14.6.2024 Barbell Cycling Workout

    Barbell cycling

    3 Rounds @ increase weight

    3 Strict presses
    3 Push presses w/ 2-sec pause @ overhead
    3 Push jerk w/ 2-sec pause @ receiving position
    +
    3 BTN push presses
    3 Tempo overhead squats @ tempo 3111*
    3 Sotts press
    * 3-sec down : 1 sec pause : 1 sec up : 1 sec pause

  • 18.1.2023 Row Intervals ( Optional ) Workout

    3 RFT:

    250m Row

    Rest 1 Minute

    500m Row

    Rest 2 Minute

    750m Row

    Rest 3 Minute

  • 23.8.2025 Run Repeats Workout

    Run repeats

    3 sets of:
    600m @ 3K
    – Rest 2:00 –
    400m @ mile
    – Rest 1:30 –
    200m @ 800m

    – Rest 4:00 between sets –

  • Muscle & Power, CORE Workout

    4 rounds of:
    5 Ab-wheels
    7 strict T2B
    10 Hollow rocks
    20m + 20m heavy KB Suitcase carry
    Rest

  • PT Group TI 17.10 klo 11 Workout

    LÄMMITTELY
    2 kierrosta, 60”/20”
    1. Eteentaivutus kepin kanssa
    2. Käsien työntö seinällä (rulla)
    3. Seinäkyykky
    4. Hiihto ergo

    VOIMA
    Takakyykky 3 x 12
    Pystypunnerrus 3 x 12

    AMRAP 8 min
    Pidä rauhallinen tahti, vältä kovaa hengästymistä
    5+5 vaaka
    10 kehonpainokyykky
    10 rengassoutu

    Merkkaa treenin tulokseksi amrapin kierrokset