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

  • FOR REPS Workout

    EMOM 20:
    1) handstand walk
    2) Strict chest to bar
    3) deficit strict HSPU
    4) max-cal bike
    5) rest

    Accumulate max reps

    Goal & Intensity
    -Build skill, control, and upper-body strength-endurance under steady but challenging intensity.
    -The aim is to accumulate as many high-quality reps and meters as possible.
    -Each minute stresses a different part of the system:
    HS walk for coordination/core, strict C2B for pulling strength, deficit HSPU for pressing strength, and max-cal bike for intensity. Together, they develop skill under fatigue.
    RPE: 8 — technically demanding and heavy, but always controlled.
    💡 Coach’s Tip
    Protect your shoulders by breaking strict pulling and pressing reps into short, consistent sets right from the start.
    Why this workout: It builds the combination of gymnastics skill, strict strength, and conditioning that advanced CrossFit workouts require. A skill-biased EMOM with enough intensity to create real adaptation.

  • Thruster 5x4 Strength

    Thruster
    4-4-4-4-4
    Rest as needed btw sets.
    Leave few reps in the tank.

  • Clean complex Workout

    5 x e2m:
    1 clean pull+3 hang squat clean @ moderate

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility + Core Workout

    15:00 Basic Endurance CrossFit
    16:00 Mobility + Core Workout
    17:00 Kipping Pull-Up, technique
    18:00 Snatch Technique
    19:00 Handstand Walk technique
    20:00 Basic Endurance CrossFit

  • Strength and Stability Workout

    3 sets
    4-6 Dragon Flags
    15 Double DB Floor press with Glute Bridge
    50m Double KB Front Rack Walk

  • Partner WOD Workout

    Partner WOD

    AMRAP 12
    30 Hang Squat Cleans 60/40kg
    30 DB Snatches 22,5/15kg
    30 Calories

  • Haastetta Workout

    For time:
    30 squat snatches @60/42,5kg
    30 ring muscle-ups

    target 8-14min

    S: Reps, 40/30kg, low ring MU/transition

  • Deadlift Strength

    Deadlift
    2x8 @60%+
    2x6 @70%+

  • 081225 Maanantai A Strength

    Deadlift
    In 15 minutes:
    Work up to a heavy set of 2 reps (1-2 RIR)

  • AMRAPs and EMOMs Workout

    6x 5min ON/3min OFF

    A. AMRAP 5
    15/12 Cal Row
    5 Burpee over rower

    B. AMRAP 5
    3 Wall Walks
    10x7,5m Shuttle Runs

    C. EMOM 5
    15 KB Swings + Box Jumps in the rest of the minute

    D. AMRAP 5
    12/9 Cal Bike
    12 Pushups
    12 Sit-ups

    E. EMOM 5
    12 Wall Balls + Double Unders in the rest of the minute

    F. AMRAP 5
    With double DBs
    6 Devils Presses
    12 DB Squats
    18 Biceps Curls (alt arms, 9/9)