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

  • 20151027 WoD#1 Workout

    "AMRAP 12:

    2-4-6-8-10-…-
    
Toes to Bar
    
Wall Ball Shots"

  • Tisdag 26/5 2020 Workout

    3 rounds
    Posted single leg double Db RDL x6-8/each leg
    TGU x2-3/each arm
    2min rest
    +
    5rounds
    In 1 min
    6 double kb swings
    8 double kB clean
    6 double kb front squats
    1min rest
    All reps should be unbroken

  • TTP Engine 23.1.2017 week 4/6 Workout

    Morning: 45 min

    WU for 10 min
    1.Weightlifting
    A. Suggested snatch warm up
    A. Power snatch – 12 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
    35 35 37.5 37.5 40 40
    42.5 42.5 45 45 45 45

    Evening: 135 min

    WU for 10 min
    Skill: BMU practice for 30 min
    BMU x 10 reps

    B. Clean and jerk – build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range
    52.5 52.5 55 55

    2.SPP (Conditioning)

    A. 9 minute EMOM - warm up
    (1) – 10 to 20 wall balls
    (2) – 10 to 20 cal row
    (3) – 30 to 60 double unders

    B. CrossFit Games Open 16.1
    20 minute AMRAP
    25 ft OH (Overhead) walking lunge @ 42.5/30kg (95/65lbs)
    8 bar facing burpees
    25 ft OH walking lunge
    8 C2B pull-ups

    Result: 174 reps (6 + 18)
    Previous: 146 reps (5 + 16)
    185/193

    3.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow of your choice from video library

  • 10/1/20 Workout

    Warm up(10)
    2 rounds
    20 plyo
    10 squats
    20 high knees
    10 single leg deadlift

    WRK(20)
    On the 5:00 x4
    400m run
    20 db hang to overhead
    20 heavy jump rope/jump rope/double unders

    Finisher
    50 cross crunch
    1:00 hamstring stretch

  • La 14.3.2020 Extra-treeni Workout

    Kulmasoutu käsipainolla 6x12-20 / puoli

    Voimapyörä 5-8x8-20

    Hauiskääntö tangolla 5x10

    ...ja sitten kehonhuoltoon :)

  • C&J Complex Strength

    (60/40)
    1x Clean.Pull
    1x Power Clean
    1x Hang Squat Clean
    1x Front Squat
    1x Split Jerk

  • Wednesday = REST DAY Workout

    EXTRA REST DAY THIS WEEK. ENJOY AND INCREASE YOUR ENERGY LEVELS, DONT WASTE IT FOR SOMETHING WHICH IS NOT THAT IMPORTANT.

  • Gimnasztika Workout

    Free handstand

    Warm up Classic gym
    Handstand to wall
    Core
    Zoo walk

    Headstand
    Handstand to partner free with foot help
    With Knee help
    With coxa help
    Betwen hands
    With free and down

    Workout: 3x
    Handstand to wall 15 second
    Core with box 30 second

  • CFKN minit Workout

    Leikki ja mobility

    Liikerinki

    Leukoja

    Wod
    Roikunta
    Kässäri
    Eläin
    Tasapaino

    Loppuvenyttelyt

  • 18.10.2025 (AM or PM) Workout

    Engine

    2 Rounds Of:

    • 2km Row (Z2)
    • 1km Run (Fast)
    • 500m C2 Bike (Fast) Rest 3min between rounds