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

  • WOD, Metcon Workout

    CrossFit Open 11.4
    Complete as many rounds and reps as possible in 10 minutes of:

    Treenaaja ______________________________ Kuntoilija (Modified 11.4)

    60 Bar-facing burpees _______________ 40 Bar-facing burpees
    30 Overhead squats (55/40kg) _______ 20 Overhead squats HAP
    10 Muscle-ups _______________________ 10 Pull-ups

    Accessory:
    3 Sets for quality:
    30"+30"sec Farmers March - Single Arm
    Max reps of: KB biceps curls

  • Extra Credit 21-05-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Foam Roll Lats
    MIN 2 - :45 Foam Roll Pecs
    MIN 3 - :45 Rebound Pose

    • Erg Triathlon is coming up May 27th! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben!

  • Butterfly practice Workout

    7x
    5 Butterfly stick + band
    straight in to
    5 behind the neck pull up
    rest 90s.

    Small butterfly
    8x every 1:30
    4 reps

  • OnRamp, day 8 Workout

    Alternate movements with a partner:
    3 Rope declines OR 2 Rope climbs OR 1 Legless rope climb
    10 Wall balls
    12 KB swings
    150m Run

  • Functional Bodybuilding Workout

    A1) Strength (push-pull - hypertrophy focus)

    3 working sets:
    10 Barbell pendlay rows
    rest 30-60 sec
    10 Incline dumbbell bench presses
    rest 60-90 sec

    A2) 3 working sets:
    5-8 (weighted) Chin ups
    rest 30-60 sec
    5-8 (weighted) Dips on boxes
    rest 60-90 sec

    B) Arms

    3 working sets:
    10-12 Single arm DB preacher curls
    rest 30-60 sec
    10-12 Tall kneeling DB tricep extensions
    rest 60-90 sec

    C) Finisher

    2-3 working sets:
    30m/side Single arm KB front rack carry
    60 sec KB plank pull through
    rest 1-2 mins between sets

  • Shoulder Press (optional) Workout

    Complete the next Shoulder Press only if you skipped it previously this week.

  • RestDay! Workout

    RestDay!

  • 9.10.2025 Weightlifting MODERATE HEAVY WEEK 6/6 Workout

    WARM UP 10min 1-2 rounds

    5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

    5× PLATE DEADMAN TO BARBARIAN

    5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

    5+5×/side PLATE DEVIL'S HALO

    10× PLATE RUSSIAN TWIST with PRESS

    10m LONG STEP WALKING LUNGE

    video: PLATE TURTTLE SQUAT
    https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

    video: DEADMAN TO BARBARIAN

    video: DEVIL'S HALO

    video: PLATE RUSSIAN TWIST with PRESS

    video: LONG STEP WALKING LUNGE

    PAUSE FRONT SQUAT *3-5sec pause in the bottom
    3@barbell, 3@30%, fs-%, rest btw sets 2min

    FRONT SQUAT
    5@50%, 3@60%, 2@70%, 1@80% - 90% - 95% -> MAX, rest btw sets 2-3min - varmistajat sivuilla

    *etukyykyn jälkeen jatka ohjelmaa niin pitkälle kuin ennätät

    SNATCH
    1-2×3@barbell, 1@50% - 60% - 70% - 60% - 70%, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK *split both side in double sets
    1-2×2× 1+1@barbell, 1+1@50% - 60% - 70% - 60% - 70%, jerk-%, rest btw sets 2min

  • 25.3.2025 Bech press Strength

    8-8-8-6-6

    Go every 2:30

  • Muscle & Power, YV1 Strength

    (Weighted) Ring dip 4 RM