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

  • "HOME WORKOUT" Workout

    A.
    2 rds:
    12 Air squat
    9 Sit ups
    6 Push up

    2 rds:
    6 Squat w/ db/kb
    6 Burpee
    6 Power snatch

    Mobility:
    - Lunge complex
    - Couch stretch
    - Pigeon stretch
    - Shoulder pump

    B.
    For time:
    3 rounds:
    50 Squat w/ db/kb
    40 Burpee over db/kb
    30 Hang Power snatch w/ db/kb
    Rest 3min...

  • 23.3.2019 Workout

    Open 19.5

    Openista palauttaa harjoittelua/Openiin valmistavaa harjoittelua

  • Superkids 7-8 v, 10-13v, 14-16v taito Workout

    Reverse hollowpito tabata

  • Endurance Workout

    6 Interval of:
    Assault Bike 30’’ @ max effort
    2:30’’ rest each interval

  • 26.3.2019 Workout

    7-8 "Kalsu"
    8-9 Basic Endurance CrossFit
    9-10 "Kalsu"
    16-17 Basic Endurance CrossFit
    17-18 Jones ja voimistelu
    18-19 "Kalsu"
    19-20 "Kalsu"
    20-21 Mobility

  • Main site Monday 241021 Workout

    For total reps

    • Tabata pull-ups
    • Tabata box jump-overs
    • Tabata push-ups
    • Tabata calories on the Echo bike

  • Weekly update, week 47 Workout

  • 9.6.2026 For time, Strength Workout

    For time

    1200/800/400/200m Run
    16/12/8/4 Overhead squats @ 61/43kg (135/95lbs)
    32-24-16-8 Chest-to-bar pull-ups

    Time cap. 24:00

    SESSION NOTES
    Pace. The aim is to get through the workout at a pace where you don’t have to stop anywhere (except perhaps on the toes-to-bar). It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 100-200m at the latest. Steady work through the triplet.

    Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

    Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

    Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

    Debrief.
    – How was your pacing? Were you able to maintain your run pace?
    – How was your pace through the triplet across the workout?
    – What two (2) things can you be proud of in this session?

    Movement options.
    Run → BikeErg 3000/2000/1000/500m
    Overhead squat → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
    Chest-to-bar pull-up → reduce reps (24-18-12-8 or 16-12-8-4) → Pull-ups → Jumping pull-ups → Ring rows

  • 3 rounds Workout

    10 Front Squats (85/60kg)
    20 Chest to Bar Pull-Ups
    50 Double-Unders

  • HOME WORKOUT 260520 #2 Workout

    5x8/8 Single arm seated arnold press
    - Go by the feeling
    - Every set with the same weight
    - Rest 1min