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

  • 3 rounds for time Workout

    400/500-m row or ski/ 800/1000m c2bike
    40 AbMat sit-ups
    30 alternating DB snatches (15/22.5 kg)

    Scaled WOD
    3 rounds for time:
    300m ski or row/600m c2bike
    15 AbMat sit-ups
    16 alternating DB snatches

  • 10min AMRAP: Assault Bike Calories Workout

    10mins for max calories on the Assault Bike

    Record the total calories and average RPMs

    Set the computer for 'target time' of 10:00
    It will then give your exact calories and average RPM at the finish.

  • Overhead Squat Strength

    Overhead Squat
    3x8, Tempo 2110
    Rest 90s

  • 31.1.2026 Power Clean, Bike & C2B ( Deload Cycle ) Workout

    5 Sets x Every 4:00

    6 Power Clean 60/42,5kg
    15/11 Calories Bike
    8 C2B

  • "Double Danny" Workout

    In pairs, YGIG. Both must complete the reps for the movement, before moving to the next one. Only one works at a time.

    AMRAP 40:
    30 box jumps
    20 Push Press 50/35kg
    30 Pull Ups

  • Clean and Jerk Strength

    Clean & Jerk: 3+1 x5

  • Sled Pushing Strength

    Sled Pushing
    5 sets of heavy sled pushing
    Rest as needed

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Snatch Technique
    11:00 "Incredible Hulk"

    16:00 Mobility + Core Workout
    17:00 "Incredible Hulk"

  • 5 kierrosta: cals / takakyykky / bss Workout

    5 kierrosta aikaa vastaan:

    • 15cal soutu / SkiErg / BikeErg / EchoBike / Assault Bike
    • 15 takakyykky (N 15kg / M 20kg)
    • 15cal soutu / SkiErg / BikeErg / EchoBike / Assault Bike
    • 10/10 bulgarian split squat

    Kalorit voi suorittaa haluamallaan laitteella. Mikäli kaipaat lisää haastetta, voit skaalata harjoitusta vaativammaksi lisäämällä painoa takakyykkyyn ja split-kyykkyihin. Esimerkiksi:

    LIEVÄ: takakyykky N 20kg / M 30kg - bss N 5kg / M 10kg
    RASKAS: takakyykky N 30kg / M 42,5kg - bss N 10kg / M 15kg
    RAJU: takakyykky N 42,5kg / M 60kg - bss N 15kg / M 22,5kg

  • RestDay! Workout

    6:00 Basic Endurance CrossFit
    7:00 "Wittman" ( 11.1.2026 )
    8:00 Mobility + Core Workout

    12:00 Kipping Pull-Up, Technique

    15:00 Basic Endurance CrossFit
    16:00 Snatch, Technique
    17:00 "Wittman" ( 11.1.2026 )
    18:00 Mobility + Core Workout
    19:00 Basic Endurance CrossFit