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

  • Omatoimi lämmittely Workout

  • Käsipainoviesti Workout

    For Time in teams of 5:

    Start:
    -10 x 7m Single DB walking lunges relay

    Then:
    -Clean
    Teams use as many lifts as they need to perform following overalls: "Womens 2000kg", "Mixed pairs 2200 - 2800kg", "Mens 3000kg"
    (Every team has 1 barbell, only one lift at a time by one athelte and then must change lifter. Teams can use any weights as they like)

    Middle:
    - 10 x 7m Single DB walking lunges relay

    Then:
    - Row "Women's 4000m", Mixed pairs 4200 - 4800m", Men's 5000m"
    (Every team has 2 rowers. Athletes can row only, when other team members are in plank position. When someone brake plank position, then must change rowers)

    Finish:
    10 x 7m Single DB walking lunges relay

    Women's DB 17,5kg
    Men's DB 25kg

  • RestDay! Workout

    RestDay!

  • 10.1.2020 Workout

    lepoja

  • 11/27/19 Workout

    Warm up(10)
    200m run
    10 active dive bombers
    10 pik n grass
    10 mclimbers
    10 plyo
    10 knuckle draggers
    10 inchworms
    10 squat jumps
    10 plank taps
    1:00 min pigeon

    Workout(16)
    :20 work :20 burpees :20 rest x4
    bent over row
    airdybe
    sit up
    jump rope

    Finisher
    100 rtw
    1:00 chest opener

  • 11.10.2025 3 rounds Workout

    3 Rounds @ focus on posture & quality

    10-20m/side Front rack + overhead carry
    12–15/side DB/KB side bend
    0:20-0:30/side Copenhagen plank

    – Rest as needed between rounds –

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Pull Ups 5-7 reps
    Ring Dips 7 reps
    Air Squats 15 reps
    Toes to Bar 7 reps

  • Monday Warm up (deload week) Workout

    Warm Up
    3 times with some cardio machine
    40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
    same cardio machine all time.
    then barbell warm up 2 rounds
    5 clean pull + 5 muscle clean + 5 front squat + 5 strict press + 5 good morning
    rest 30-45 sec bwn
    then barbell warm up 2 rounds
    3 hang squat cleans (below knee) + 3 split jerks
    rest 30-45 sec bwn
    then take 2 sets for warm up sets for clean&jerks before hitting workout sets

  • CrossFit Rush Workout

    For time:
    64 cal row
    32 HSPU
    16 Alt. box step up@2x22.5/15kg

    EMOM 18':
    a) 12-16 Alt. db snatch@22.5/15kg
    b) 8-12 t2b
    c) 30-50 DU

  • "Lightsaber” Workout

    For Time:
    10/8 Calorie Assault Bike, 21 Power Snatches
    10/8 Calorie Assault Bike, 18 Power Snatches
    10/8 Calorie Assault Bike, 15 Power Snatches
    10/8 Calorie Assault Bike, 12 Power Snatches
    10/8 Calorie Assault Bike, 9 Power Snatches
    10/8 Calorie Assault Bike, 6 Power Snatches
    10/8 Calorie Assault Bike, 3 Power Snatches

    Barbell: 75/55 lbs
    Kilos: 34/25