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

  • Viikko 21 Workout

    Syklin toinen viikko, hieman erilainen viikko kokonaisuus, tällä viikolla paljolti intervalleina kuntoilut except lauantai. HuspuAssarit myös maanantailta "piilotettu" intervalliin.

  • WOD, Metcon Workout

    CrossFit Open 11.4
    Complete as many rounds and reps as possible in 10 minutes of:

    Treenaaja ______________________________ Kuntoilija (Modified 11.4)

    60 Bar-facing burpees _______________ 40 Bar-facing burpees
    30 Overhead squats (55/40kg) _______ 20 Overhead squats HAP
    10 Muscle-ups _______________________ 10 Pull-ups

    Accessory:
    3 Sets for quality:
    30"+30"sec Farmers March - Single Arm
    Max reps of: KB biceps curls

  • conditioning Workout

    For Time
    100 Wall Balls
    50 GHD Sit Ups
    600m row
    @9/6

  • MamaWod Workout

    3:00 on/ 1:30 off x 6 rounds:

    A) 12 cal bike erg, loppuaika:
    6 d-db push press
    6 d-db devils press

    B) 10 cal row, loppuaika:
    5 box jump
    5 tuck up

    C) 8 cal ski, loppuaika:
    4 burpee plate over
    4 plate thruster

  • WOD, Metcon Workout

    LIIT 35' min

    One performing a round of:

    Treenaaja _______________________________________ Kuntoilija

    2 Ring Muscle-ups ______________________________ 4 Ring PU
    2 Wall walks ____________________________________ 2 Half way Wall walks or Steps
    6 heavy Wall balls 30/20lb _____________________ 6 Wall balls
    6 Shuttle run (7.5m+7.5m) _____________________ 6 Shuttle run (7.5m+7.5m)
    10 Dual DB Renegade rows 22,5/15kg _________ 10 Dual DB Renegade rows HAP

    30"s High plank hold on DB ____________________ 30"s High plank hold on DB

    Other @Bike moderate pace

  • WOD 27/04/24 Workout

  • 20.8.2025 Active Recovery Workout

    Recovery circuit

    4 rounds for quality
    40/30 calorie Assault bike @ RPE 3-4
    4 Bridge-ups
    4 Shoulder rolls, alternate sides
    40m Sled drag/push – light
    8 e/side Half-kneeling bottom up KB press
    8 Archer ring rows, alternating

  • Muscle & Power, CORE Workout

    3 rounds of:
    5 slow Dragon flags
    10 T2B
    15 Ab-wheels
    20 AMSU
    Rest

  • WOD, Cool Down Workout

    6'min @Relax pace

    30"sec Bike
    10"sec Dead hang hold
    8+8 World greatest stretch
    8+8 Knee-to-chest stretch
    8+8 Quadruped T-Spine Rotation

  • MAYFLY PRO TRACK Workout

    A,
    Hang Snatch 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Use work up method.

    Find your heaviest ""perfect"" set of 1.
    Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    Every 4 mins for 28 mins do:
    Run, 400 m
    12 Pull-ups
    8 Hang Power Cleans, 70/47kg

    C,
    3 rounds for quality of:
    10 Scap Pull-ups
    15 Band Pull Aparts
    Hollow Hold, 20 secs