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

  • 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

  • Deadlift Strength

    According to LM
    x8
    x5
    x3
    x1

  • Power snatch waves Workout

    E5M x 2

    6 power snatch @60-65%
    4 power snatch @70-75%
    2 power snatch @75-80%

    Laatua vastaan. Valitse sellaiset painot, että liike pysyy teknisenä.

  • 10x2 Box Front Squats Strength

    EMOM 10
    2 Box Front Squats (1sec pause at box)

  • HSPU week 2 Workout

    After testing we will use 10% of the 5 minute AMRAP.
    6 min EMOM (should be super easy)

    If you are in inbetween reps 1.4/1.5/1.6 you can round up.

  • 5 Rounds for quality Workout

    10 strict t2 rings
    15 DB floor press 2x22.5/15
    15 bicep curls 25/15kg
    15 skull crushers

  • 30 Min Emom Workout

    Alternate for 30 Mins
    1. 40-50 double unders
    2. 10-15 db floor press
    3. 15/10 Cal bike
    4. 2-3 rope climbs
    5. Rest

  • OHS 1 RM Strength

    OHS 1 RM