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

  • FBB. (15min) Workout

    3-4 rounds:
    8-12 ring push up V.1-2 (2-0-X-1)
    12 alt. renegade row V.1-2
    8-10 weighted v-up V.1-2

    2min rest between rounds. Liikkeet laatua vastaan. Skaalaukset: ring push up - kulma - db push up renegade row - polviltaan v-up - tuck up

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility + Core Workout

    15:00 FTP20 test ( 1.4.2026 )
    16:00 Mobility + Core Workout
    17:00 FTP20 test ( 1.4.2026 )
    18:00 Mobility + Core Workout
    19:00 FTP20 test ( 1.4.2026 )
    20:00 Basic Endurance CrossFit

  • Conditioning Workout

    AMRAP 15:
    500m row
    40 box jump over
    30 KB swing @ 24/16kg

    REST 5MIN

    AMRAP 15:
    2, 4, 6...
    burpee to target
    chest to bar*
    12 alt. DB snatch @ 50/35lbs

    @ RPE 4-4,5

    -> *chest to bar -> kipping pull up -> jumping pull up -> ring row

  • POWER CLEAN Strength

    EMOM x 10

    5x2 power clean
    5x1 power clean

  • AMRAP 15 Workout

    3 wall walks
    15 burpees
    60 double-unders

    Scaled WOD
    3 rounds:
    3 inchworm + push-ups
    10 burpees or up-downs
    40 single-unders
    – Rest 1:00 between rounds.

  • 13032026 Perjantai Strength

    A) Power clean & push jerk
    8x1 @60-65% 1RM (go every 30s)
    6x1 @67-72% 1RM (go every 45s)
    4x1 @74-78% 1RM (go every 60s)

    *Short rests between the parts to reload
    the barbell
    *Choose one weight within the percentages
    and use same weight in every set

    B) 3 rounds / rest 1 min
    10-12 barbell upright rows (moderate)
    20-24 sit ups

  • Isabel Prog. Workout

    ISABEL PROG.
    3 x 60s on / 60s off:
    snatch @ 60/42,5kg or (max 60% 1 rm snatch)

  • Open 26.1. Workout

    Open 26.1

    20 wallball 9/6kg
    18 boksin yli hyppy 60/50cm
    30 wallball
    18 boksin yli hyppy
    40 seinäpallo
    18 askellus boksi yli pallon kanssa
    66 wallball
    18 askellus boksi yli pallon kanssa
    40 wallball
    18 boksin yli hyppy
    30 seinäpalo
    18 boksin yli hyppy
    20 seinäpallo

    Aikaraja 12min.

  • Day 23.1 Strength

    Bench Press 3-3-3-3-3-3 @ Heavy

    • Same weight in every set

  • Hang power clean Strength

    3x3 (~60-70%)