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

  • Gymnastics Workout

    -parallel bars, rope climb
    -dip strength (ring dip/ bar dip)

  • Strength Workout

    half kneeling pallof press w. rotation 3x8/8

    frontsquat 3x5 @rpe 8 T:41X0

  • PTG TO 18.12.2025 klo 17 Workout

    LÄMMITTELY
    15 min
    200 m hiihto/soutu
    20 x lankussa olkapääkosketus
    20 x kehonpainokyykky
    20 x dead bug
    20 x AKK pohjepumppailut

    🎄AMRAP 6(min) yötä jouluun🎄
    1 x Lankku + loput synkrona
    6 wall ball
    6 pystypunnerrus
    6 + 6 jalat kuulan yli

    🎅🏼AMRAP 6(min) yötä jouluun🎅🏼
    1 x farmers walk + loput synkrona
    6 etuheilautus
    6 + 6 askelkyykky taakse
    6 perhosvatsat

    🎁AMRAP 6(min) yötä jouluun🎁
    Max metrit hiihtoa
    Max metrit soutua

  • Extra Workout

    Extra:
    Banded Leg Curls, One Leg
    3 x Max Reps

  • RestDay! Workout

    15:00 Basic Endurance CrossFit
    16:00 Handstand Walk technique + Metcon
    17:00 " Kalsu"
    18:00 Mobility + Core Workout
    19:00 Basic Endurance CrossFit

  • MamaWod Workout

    2min on/:45s. off x2 kierrosta:

    1: 5+5 one arm hang snatch + goblet reverse lunges
    2: 5+5 plate oh turkish sit up + 20 sit up
    3: 10 d-db push press + 10 box step up
    4: 10 ring row + 10 mountain climbers
    5: 15 cal machine

  • Treeni 6 (sunnuntai) Workout

    Oma valintainen uintiharjoitus.

  • Viikko 1 Workout

    Erittäin hyvää alkavaa vuotta kaikille <3

  • Viikko 16 Workout

    Kevennys viikko

  • AF #masu Strength

    AF WEEK 47, Day 3

    WEIGHTLIFTING (2/2)
    Every 90-120sec:

    A: 3 set: 3 Muscle Snatch, touch and go.

    Work up to a heavy, technical triple of the day.

    B: 3 set: Power Snatch + OHS + Hang Squat Snatch (above the knee). TnG reps.

    Work up to 70-75% of 1RM

    C:3 set: Hang Squat Snatch (below the knee) + Squat Snatch. Drop and Go reps.

    Work up to 80-85% of 1RM

    Rest as needed between A, B and C.
    Target: add 2,5-5% compared to last week or go with the same loadings