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

  • 4.4.2023 EMOM12 Workout

    1. 40s double under practise
    2. 3 wallwalks (or scale to 1-2 reps)
    3. 6 double DB push presses + 6 front squat
    4. Top chin up hold 15-25s

  • Wednesday Cool down Workout

    2 min light row
    2 min light bike
    10-15 pass throughs with stick
    20 torso rotation stick behind neck

  • Pirpanan yllätys Workout

    3 rounds
    30 devils press / 2x db
    30 burpee
    30 burpee box jump over
    30 wallball
    30 pull up
    30 du/60 su

  • Deadlifts/HSPU Workout

    Warmup:
    1000m row
    250 easy
    250 sprint
    repeat

    Strength:
    Deadlift - used 230 as max
    45%x5 - 110
    75%x5 - 175
    85%x5 - 195
    90%x3 - 210
    90%x3 - 215

    WOD:
    21-15-9
    Deadlift (65% of max = 150)
    HSPU (pike on box
    7:40

  • Extra Credit 10-07-2023 Workout

    2-3 SETS FOR QUALITY
    10 SLOW Arm Haulers
    5 Kang Squats
    1:00 Thoracic Spine Foam Roll

  • 2.4.22 TEKNIIKKA Workout

    CROSSFIT TOTAL ||

    1 Rep max:
    - Clean
    - Overhead squat
    - (Bench) press

  • 9.10.2025 Strict RMU Workout

    EMOM 8

    1-3 Strict ring muscle ups

    Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
    Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part

  • Home WOD 26-04-2021 Workout

    A) NOTES
    - Strength: Today we've got some great single leg work with two different movements and one of our favorite core variations, the Overhead Sit-up
    - Metcon: Tough chipper, the first two movements should almost be warm-up for the last of Goblet Reverse Lunges. Break as needed so you don't redline early.
    - Equipment: Medium & light weight, medium band

    B) WARMUP
    4 rounds:
    2 Side/Side Deep Lunge + Sumo Twist
    4 Upward to Downward Dog + Toe Touch
    6 Arms Overhead Squats

    C1) SINGLE ARM FRONT RACK BULGARIAN SPLIT SQUAT
    4 x 8-12 each 3s down. Rest 60s.
    C2) BAND RESISTED KETTLEBELL SWINGS
    4 x 20. Rest 60s.
    C3) OVERHEAD KETTLEBELL SIT-UPS
    4 x 10 each. Rest 60s.

    D) FOR TIME
    60 Goblet Squats
    80 KB RDLs
    100 Goblet Reverse Lunges total
    - Goal: Tough pace but breaking sets as needed so you don't redline.

    E) WORLD'S GREATEST STRETCH
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) RFESS
    4 x 8-12 each 3s down. Rest 60s.
    C2) SEATED JUMPS (from chair?)
    4 x 10. Rest 60s.
    C3) OVERHEAD SIT-UPS
    4 x 10 each. Rest 60s.

    D) FOR TIME
    2 sets
    50 Air Squats
    50 Reverse Lunges total
    Rest 1:30 between sets
    - Goal: Tough pace!

    E) WORLD'S GREATEST STRETCH
    As above

  • 2.7.2025 Active Recovery Workout

    For 30 mins @ steady pace

    6 Thoracic rotations
    40m Sled drag/push – light
    20m Bear crawl
    6 e/side Half-kneeling bottom up KB presses
    4 Alternating Hip airplanes
    20m Monkey crawls – switch direction every 5m

  • Pirpanan riehunta warm up Workout

    Warm up:
    15min
    10m crap walk
    10m inch worm
    10 push up
    10 scapula pull up
    200m run
    200m row
    200m ski