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

  • AMRAP 15 Workout

    AMRAP 15

    5 ttb,
    6 s.a devils press
    7 box jump over

  • Snatch Strength

    Every 90min x 6

    1 Snatch pull + 2 Hang squat snatch

    @75-85% of 1RM

    Huom! Sarjat nousevalla painolla. Esim kaksi settiä aina samalla painolla.

  • Overhead squat Strength

    4x3 Ohs

  • Bench press Strength

    E3M x 4

    10-8-6-4 V.1-2

    Raskaat, mutta tekniset sarjat huomioiden toistoreservi.

  • RestDay! Workout

    6:00 Basic Endurance CrossFit
    7:00 Mobility + Core Workout
    8:00 Snatch 1RM ( 8.4.2026 )

    12:00 Basic Endurance CrossFit

    15:00 Basic Endurance CrossFit
    16:00 Snatch 1RM ( 8.4.2026 )
    17:00 Mobility + Core Workout
    18:00 Handstand Push-Up Technique + "J.T”
    19:00 Basic Endurance CrossFit

  • Hang Power Clean Strength

    Hang Power Clean
    5x3r @ 70-80%
    90sec. Recovery

  • Clean & Jerk Strength

    Clean & Jerk
    6x2 @75-85% (Go every 90sec)

  • Karen Workout

    “Karen”

    150 wall balls (20/15)

  • 22.04.2017 - Synttäri WOD Workout

    In teams of 3, 5 Rounds for time:

    60 Calories row
    60 Push-ups
    60 DB GTOH 2x(20/10kg)
    60 Wallball shots

    1. 60 Synchro squats
    2. 60 Synchro sit-ups
    3. 60 Synchro squats
    4. 60 Synchro sit-ups
    5. 60 Synchro burpees

    *First round ends in synchro squats. Second round ends in sit-ups, third in squats, fourth in sit-ups, fifth and last round ends in 60 synchronised burpees.
    Calories row, push-ups, DB. gtoh and wallballs can be split between the team anyhow.

  • Back squat Strength

    E3.30M x 4

    4 back squat V.2 (80-85%)

    Ideana ylläpitää maksimivoimaa. Sarjat ovat raskaita, mutta teknisiä. Huomio toistoreservi.