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

  • WOD 240215 "Αθήνα" Workout

    For time :

    ► 80 Wall Ball Shot
    ► 60 Pull Up
    ► 40 Front squat
    ► 20 Burpess Facing Bar

  • 19.3.2026 FRONT SQUAT Strength

    1@work up to 1RM, rest btw sets 2-3min *2@up to 80% *varmistajat sivuilla

  • Misfit training: Pistols T2Bs Workout

    Gymnastics
    3 Rounds
    :40 Pistol 1-2′s
    :20 Rest
    :20 Toes to bar (One max set in 20 seconds)
    :40 Rest
    A pistol 1-2 is one pistol on your stronger leg followed by two pistols on your weaker/less stable leg.

  • Naruhyppelyä ja dippejä Workout

    Aikaa vastaan
    Superkidsit:

    5 tarkkuushyppyä
    150 naruhyppyä
    Aina kun tulee stiplu tee 3 dippiä
    5 tarkkuushyppyä

    Ninjat:

    7 tarkkuushyppyä
    50 DU
    Ainakun tulee stiplu tee 5 dippiä
    7 tarkkuushyppyä

  • TTP Engine week 5 Strength

    135 min

    Skill: BMU practice for 35 min
    10 BMU
    Skill: HSW practice for 15 min

    2.Strength
    A. Alternate sets of A1 and A2 for 4 rounds
    A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2.
    Last set 7 reps
    A2. Legless rope climb – not done

    1. Conditioning A. “The Midwestern” intervals Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted): 20 x 30 seconds work @ RPE 5 → 9 (see notes) : 30 seconds recovery @ RPE 1 (see notes for RPE) Done based on HR, 150-175 bpm

    4.Cool down
    A. Assault bike for 10 minutes at very easy pace
    B. Movement flow of your choice from video library

  • WOD Workout

    7AMRAP- 1min Rest- 7AMRAP

    WOD A:
    20 DB single arm snatch
    20 DB box step overs (24”/18”)
    20 push-ups (Dec/Inc)
    * DB (50/30)

    WOD B:
    20 Box jumps (24”/18”)
    20 Bulgarian split squats (BW)
    20 Box Dips

  • Sali suljettu! Workout

    Tervetuloa Lohjan Urheilumessuille!

    http://lohjanurheilumessut.fi/

  • Time Trial Workout

    Choose ONE of the following sports

    Swim 60:00 TT
    Bike 60:00 TT
    Run 60:00 TT
    Row 60:00 TT

  • Starter Workout

    CrossFit Basics

  • Row intervals Workout

    Row intervals:
    7 x 6 min, 1 min rest. Total 49 min.
    Each: 2 min moderate (1:56 - 1:58), 3 min harder (<1:52 - 1:54), 1 min easy (2:05 - 2:10)