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

  • PT Group TO 14.3. klo 18 Workout

    LÄMMITTELY
    Availut, 90s./liike
    - Liskokierto
    - Toispolviseisonnassa - toinen jalka suorana sivutaivutus
    - Lähentäjävenytys + kierto
    - 45/45 asennossa eteen kurotus ja kierto taakse

    Lantion ja coren aktivointi, 2 kierrosta - 10 toistoa/liike/puoli
    1. Lantionnosto + kuminauhan painallus vastakkaiseen jalkaan
    2. Kuminauha rinnan päällä - jalkojen laskut
    3. Nelinkontin jalan vienti ristiin ja kosketus vastakkaiseen käteen
    4. Bird dog
    5. Pallon kanssa - yhden jalan lantionnosto + jalan rennot heilautukset

    CIRCUIT
    3 kierrosta, 35s./20s.
    1. Lankussa kuulan siirto eteen ja taakse
    2. Rapunosto
    3. Slam ball ylös + paiskaus alas
    4. Soutu

  • 31.5.2025 ( Strenght ) Workout

    Workout warmup

    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    4-6 Jefferson curls
    +
    2 rounds
    10 Table top pulses
    5 Inchworms
    5 Kneeling jumps
    +
    Build to workout weight for SB cleans and SB squats
    Few short sets of chest-to-bar pull-ups
    +
    @ workout weight
    3 SB cleans
    12 (cal) SkiErg
    3 Shuttle runs
    5 SB squats
    7 Chest-to-bar pull-ups

  • 20.6.2025 SNATCH + OHS Strength

    2× 1+2@barbell, 1+2@up to 74-79%, sn-%, rest btw sets 2min

  • 3.2.25 Workout

    For time:

    21-15-9
    Echo bike cal
    Thruster @42.5/30kg

  • Main site Friday 240830 Workout

    For time
    30 ring muscle-ups
    *Every time you break, perform 10 box jumps.

    • ♀ 24 inches
    • ♀ 30 inches

    Rest 5 minutes

    6 sets for max reps
    Ring muscle-ups
    *Following each set, complete 10 box jumps.

    • ♀ 24 inches
    • ♀ 30 inches

    Rest 5 minutes

    5 rounds for time
    6 ring muscle-up transitions
    10 box jumps or step-ups

    • ♀ 12 inches
    • ♂ 20 inches

  • 31.10.2023 FRONT SQUAT Strength

    5-5-4-3-2

    Go every 2:30

  • OPTIONAL ACCESSORY Workout

    Easy pace bike12-16min

    • E4MOM 3+3 TGU

  • WOD 19/10/24 Workout

  • RestDay! Workout

    8:00 Front Squat + Barbell Circuit ( 16.10.2023 )
    9:00 Basic Endurance CrossFit

    16:00 Mobility
    17:00 Basic Endurance CrossFit
    18:00 Front Squat + Barbell Circuit ( 16.10.2023 )

  • Main site Monday 250714 Workout

    For time

    • 50 AbMat sit-ups
    • 50 double-unders
    • 50 walking lunge steps
    • 40 AbMat sit-ups
    • 40 double-unders
    • 40 walking lunge steps
    • 30 AbMat sit-ups
    • 30 double-unders
    • 30 walking lunge steps
    • 20 AbMat sit-ups
    • 20 double-unders
    • 20 walking lunge steps
    • 10 AbMat sit-ups
    • 10 double-unders
    • 10 walking lunge steps