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

  • 5.2.2026 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

  • 02.09.2025 Workout

    Engine

    E6MOM X6 (4min timecap each set)

    Set 1,2,3:

    • 24 Cal Ski
    • 40m Double DB Farmers Carry 2x30-35kg
    • 20 Cal Ski

    Set 4,5,6:

    • 20 Cal Row
    • 40 DU
    • 10 Burpee Pull Up

    Accessories

    A) 4 Rounds For Quality:

    B) 3-4 Rounds For Quality:

    • 10-15 Seated DB Lateral Raise
    • 10/10 Hammer Curl

  • Viikko 5 Workout

    Syklin eka viikko, kisailijat ottakaa tämä viikko iisisti ittenne kanssa, treeneissä suosittelisin edellisen viikon treenejä poimimaan fiiliksen mukaan 2-4.

  • 8.12.25 Strength

    Tempaus tekniikka
    -ota tämä lämmittelynä/herättelynä
    -pienet painot

    EMOMx5
    2 snatch pull (hartiavetoon)
    1 hang power snatch
    1 hip squat santch
    1 ohs

  • MAYFLY PRO TRACK Workout

    A,
    Back Squat 1x3

    Use the heaviest weight you can for the set.
    15 mins to build to a heavy set of 3.

    B,
    CrossFit Games Open 25.2

    C,
    For distance:
    Weight Vest Walk, 45 mins

  • Painonnosto Workout

    Rive ja työntö

  • KOKEILU Workout

    KOKEILUHARJOITUS, MITEN TÄMÄ NÄKYY JA MISSÄ VAIHEESSA

  • 23.9.2025 Workout warmup Workout

    2 Rounds

    10/side Xiao Pengs
    5 Inchworms
    5 Jefferson curls
    10 Box jump, step downs
    +
    Build to workout weight for the DB hang clean and jerks
    * Practise few sets of the other movements in-between
    +
    Once through @ workout weight
    10/7 (cal) SkiErg
    6 DB hang clean and jerks, alt @ 2 DBs
    6 Burpees over DB
    10/7 (cal) BikeErg
    6 Box jump-overs, 24/20″
    6 Burpees over DB

  • Hassuttelu Workout

    3 rounds
    30 push press x 2 db
    20 t2b
    10 man makers x 2 db
    1 min bear crawl
    1 min duck walk
    3 rounds
    30 wall ball
    20 walking lunge x 2 db
    10 pistol squat weighted if wanted

  • Conditioning Workout

    Every 1 min for 30 mins, alternating between:
    Min1 : Machine, 200 m, 2x bike
    Min2 : max rep Devil Press, 15/10 kg, 1 min
    Min3 : Rest
    Min4 : 60 Double Unders / 100 single under
    Min5 : max rep Toes-to-bars,
    Min6 : Rest