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

  • Open 3 Workout

    RX
    14min amrap:
    7 x MU
    50 x WB 9kg(3m)/6kg(2.8m)
    100 x DU (tiebreak aika)

    SKAALATTU
    14min amrap:
    50 x WB 9/4kg (2.8m)
    200 x SU

    Kisajoukkueen viimeinen lämmittelyWOD ennen kisaurakkaa.

    Openia varten koutsilla hankinnassa:
    - toinen Concept2
    - 10kg kässäripari
    - 4kg kuntopallo (tai 2x)

  • RestDay! Workout

    7:00 Mobility + Core Workout
    8:00 Deadlifts + Metcon ( 23.11.2025 )

    12:00 Basic Endurance CrossFit

    14:30 Pikkasen enemmän
    16:00 Deadlifts + Metcon ( 23.11.2025 )
    17:00 Shoulder Press + Metcon ( 21.11.2025 )
    18:00 Kipping Pull-Up, technique
    19:00 Basic Endurance CrossFit

  • Chin up Workout

    EMOM8

    2 chin up V.3-4

    Toistojen liikenopeus ei saa hidastua. Skaalaa kumpparilla tai matalassa tangossa.

  • Intervals Workout

    3x
    2min ON/2min OFF

    10 DB Snatches
    5x7,5m Shuttle Run
    +
    Max Calories in the remaining time

  • Deficit deadlift Strength

    E3M x 4

    3 deficit deadlift V.1-2

    Liike tehdään korotettuna, niin että seistään 15kg levypainojen päällä. Dead stop lattiassa. Ideana vahvistaa liikkeen alkuosaa.

  • RestDay! Workout

    7:30 Basic Endurance CrossFit
    8:30 Deadlift + Metcon ( 30.10.2025 )

    12:00 Mobility + Core Workout

    15:00 Basic Endurance CrossFit
    16:00 Deadlift + Metcon ( 11.11.2025 )
    17:00 Row technique
    18:00 Basic Endurance CrossFit
    19:00 Mobility + Core Workout

  • 140125 Tiistai A Strength

    Work up to heavy 2 rep power snatch in 4 attempts

  • 210125 Tiistai Workout

    2 rounds for time
    750/600m row
    150 double under
    30 toes to bar
    15 burpee to target

    Rest 2min between the rounds

  • Clean Pull + Hang Clean + Jerk Strength

    EMOM 10
    Clean Pull + Hang Clean + Jerk

  • 3x 2min ON/2min OFF Workout

    3x 2min ON/2min OFF

    A. 20/15 Cal. Row
    + Max Wall Walks

    B. 20/15 Cal. SkiErg
    + Max Toes-to-bar

    C. 15x7,5m Shuttle Runs
    + Max Cal. BikeErg/Echo