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

  • 22.3.2025 AMRAP 8 Workout

    As many Reps as possible in 8 minutes of :

    4 Hang Squat Snatch 50/35kg
    15 Sit-Ups
    20 Double Unders

  • Day 01.6 Y-test, Left hand Workout

    PRE-PROGRAM TESTING

    For time (timing left and right sides separately):

    Arms no wider than snatch grip width. Holding 2.5kg plate, palm facing down. The test ends when arm falls below horizontal, or if compensation occurs (arching in back, shoulders rounding/lifting etc.). The test can also be performed without weight.

  • Day 01.3 T-test, Right hand Workout

    PRE-PROGRAM TESTING

    For time (timing left and right sides separately):

    Holding 2.5kg plate, palm facing down. The test ends when arm falls below horizontal, or if compensation occurs (arching in back, shoulders rounding/lifting etc.). Test can also be performed without weight.

  • Day 01.2 Bottom-up carry with KB, Left hand Workout

    PRE-PROGRAM TESTING

    Perform light warm-up prior to testing.

    For time (timing left and right sides separately):

    Walking while holding KB in one hand. Select suitable weight to challenge shoulder stability. Grip strength may be challenged but shouldn’t be the limiting factor for performance. The test ends when KB position no longer maintained, or if compensation occurs (arching in back, shoulders rounding/lifting etc.)

  • Gymnastic conditioning Workout

    E3M x 4

    8-10 strict t2b
    10 DKB Z-press (2-0-X-1)
    10 ring row (2-0-X-1)

    Liikkeet laatua vastaan! Skaalaukset: strict t2b - strict knee raises Z-press - paino ring row - kulma

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Open 25.1 ( 28.2.2025 )

    12:00 Snatch Technique

    14:30 Pikkasen Enemmän
    16:00 Mobility + Core Workout
    17:00 Double Unders + Kipping Movement Technique
    18:00 Mobility + Core Workout
    19:00 Snatch Technique
    20:00 Basic Endurance CrossFit

  • Conditioning 24-11-2020 Workout

    20:00 EMOM
    Minute 1: 15m/Each Single Arm Front Overhead Carry @24/16kg
    Minute 2: 40 Double Unders
    Minute 3: 30s Hollow Hold
    Minute 4: 20/15 Push-ups
    Minute 5: 10 Ground to Overhead with a plate @20/15kg

    • Scale so you have at least 15s of rest per round
    • Rx+: @32/24kg, HS Walk instead of GTOH.

  • Strength 26-11-2020 Strength

    A)
    Sumo Deadlift
    4 x 3 @75%, every 60s.
    - reset on each rep
    Then, 3 x 2, up to a heavy set. Rest 2:00
    - Up to 85-90%

    B)
    Seated Dynamic Box Jumps: 4 x 3. Rest 60s.

  • Olympic Lifting 04-02-2021 Strength

    Split Jerk: 10 Minutes on technique and adding weight each set if form permits. Perform sets of 2-3 reps per set.

  • Strength 16-10-2020 Workout

    4 Push Jerks + 3 Push Press + 2 Shoulder Press

    • Build to a Heavy set of 4+3+2 of this complex in 6-8 sets. Rest 2:00.
    • Option: 6 x 4 Shoulder Press.