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

  • 12.8.2025 2 Rounds Workout

    Intervals, 2 rounds

    AMRAP 6
    400m Run
    Remaining time:
    6 Devils presses @ 2 x 22.5/15kg
    6 Pull-Ups

    – Rest 4:00 –

    AMRAP 6
    30 Double-unders
    6 DB Front squats @ 2 x 22.5/15kg
    6 Toes-to-bars

    – Rest 4:00 –

    Masters 45+ DB´S 20/12,5kg

  • Omatoimitreeni Workout

    Every 6:00 x6
    Kierrokset 1-3-5:
    200m soutu*
    10 punnerrus**
    15 istumaannousu
    10 ilmakyykky
    15 rengassoutu***
    500m pyörä

    -loppuaika 6 minuutista lepoa. Lepoa tarkoitus jäädä vähintään +1min-

    Kierrokset 2-4-6:
    Muutoin samat liikkeet, pl. allaolevat
    200m soutu
    *     renegade row @2x kässärit
    *** vauhtipunnerrus @2x kässärit

  • Conditioning Workout

    Partner workout (You go, I go)

    5 rounds for time
    12 toes to bar
    12 box jump overs@60/50 cm
    12 DB snatches@22,5/15 kg

    rest 3 mins

    For time
    60 toes to bar
    60 box jump overs
    60 DB snatches

    Every 2 mins complete 5 syncro burpees.
    Start with the burpees.

    Time cap: 35 mins

  • Endurance WOD Workout

    “CrossFit semifinals 2024 individual event 1”
    5 rounds for time:
    800 m run
    10 clean & jerks

  • Muscle & Power, CORE Workout

    4 rounds of:
    5 Dragon flags
    5 Ab-wheels
    5 Strict T2B
    5 Hollow rocks
    60s Plank hold
    Rest

  • 27.02.2025 (AM) Workout

    ENGINE

    10min C2 Bike (Z2)
    Into,

    4 Sets:

    -rest 3min between sets-
    Into,

    10min Easy recovery erg

    *Eli 10min alkuun laitetta, ja sitten kaikki neljä settiä metukkaa. Loppuun vielä 10min palauttava.

  • Muscle & Power, YV2 Strength

    Snatch pull 4x5 reps

  • 3.1.2026 Warmup, Strength Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • Main site Friday 241108 Workout

    For time

  • EASY: Looks like Girls Workout

    3x AMRAP8 in teams of 2-3 - YGIG, divide anyhow:

    AMRAP8 - "Looks like Cindy"
    Buy in: 200-400m run into AMRAP:
    6-12 pull up
    12-24 push up
    24-30 air squat
    - rest 30s between rounds

    Rest 3

    AMRAP8 - "Looks like Kelly"
    Buy in: 200-400m run into AMRAP:
    16-30 BJ
    16-30 wb
    - rest 30s between rounds

    Rest 3

    AMRAP8 - "Looks like Grettel":
    Buy in: 200-400m run into AMRAP:
    10-18 clean
    10-18 bar over burpee (skaalaus: tasajalkahyppy -> askellus)
    - rest 30s between rounds