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

  • Recovery WOD Workout

    For 40 mins running clock
    0:00-20:00 assault bike @ easy pace
    E2MOM 10 alternating DB snatch 40/25#

    21:00- 40:00 row @ easy pace
    E2MOM 10 box step ups

  • COOL DOWN Workout

    5min Row/IAirbike with nose breathing only

    10 Air Squat Cross Kicks video
    5 Down Dog to Cobra video

  • Grunt Strength

    AMRAP 12
    1-2-3-4...
    DB BP @2x22,5/15kg (suppose to be heavy!)
    KB DL @2x32/24kg
    T2B

    Team Of 2
    3 rounds of
    E2MOM
    0-2: Burpee over the box@110cm w Dball @40kg
    2-4: Sled pull
    4-6: Dbl KB sqt @2x32/24kg (suppose to be heavy!)
    6-8: Man Maker @2x22,5/15kg (suppose to be heavy!)

  • RestDay! Workout

    7:00 Open 20.1
    8:00 Snatch 1RM
    9:00 Core

    16:00 Snatch 1RM
    17:00 Voimistelu
    18:00 Open 20.1
    19:00 Core
    20:00 Basic Endurance CrossFit

  • CFKN lapset Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa kepillä

    3x 30s liike 30s lepo
    Boxihyppy
    Viivajuoksu
    Roikunta

    Loppuvenyttelyt

  • 19.11.2025 Active Recovery Workout

    3 rounds @ steady pace
    12 Prone Cuban Presses
    2:00 Assault bike or Run
    8 Kang squats
    2:00 SkiErg or Row
    4 Deck squat to handstand
    3 rounds, for quality
    20m Duck walk
    20 Banded glute bridges
    20m Bear crawl
    20 Band pull-aparts
    20m Monkey crawl

  • Partner Workout. Outside Workout

    In Pairs working together;
    40 Sandbag or DB clean 40/20kg
    40 single dB push press 22.5/15kg
    (Change and work at the same time)
    800m Run together

    24 Min AMRAP;

    Find a good spot outside if possible.

  • Muscle & Power, AV1 Strength

    Pause back squat 4x8 reps

  • Bench Press 3 Strength

    When going to class, if possible, perform this prior to class.
    When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

    Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
    So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min.

    75% x 5
    85% x 3
    95% x 1+

  • "HOME WOD" Workout

    A.
    EMOM x6:
    1.) Shuttle run
    2.) Air squat
    3.) Up / down dog
    4.) Reverse lunge w/ stretch
    5.) Superman hold (alt.)
    6.) DU's

    • Mobility...

    • Work on: DB Movements

    B.
    AMRAP 5:
    Shuttle run (30x10m) Buy-In, Into Max Rounds:
    30 Double-Unders, 12 DB Snatches (alt.)

    Rest 5:00

    AMRAP 5:
    Shuttle run (30x10m) Buy-In, Into Max Rounds:
    30 Double-Unders, 12 DB Hang clean & jerk (alt.)

    Rest 5:00

    AMRAP 5:
    500/400m Row Buy-In, Into Max Rounds:
    30 Double-Unders, 12 DB Cluster (alt.)