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

  • Hortman Workout

    45 minute AMRAP:

  • Conditioning Workout

    EMOM12 x 2 (rest 3min between emoms)
    1. 10-15 c2b/pull up
    2. 14/11 cal ergo
    3. 10-15 hspu
    4. 14/11 cal ergo

    Rpe 3.5

    Ideana kehittää voimisteluliikkeiden kapasiteettia hieman väsyneenä. Tarkoitus on ylläpitää hyvää tekniikkaa ja rytmiä koko treenin ajan.

    Pääpointit: - Tekniikka ensin: älä aja failureen! - Valitse omalle tasolle sopivat skaalaukset. - Rytmi: jokaisen liikkeen jälkeen nopea, mutta kontrolloitu siirtymä seuraavaan

    Skaalaukset:
    pull up - reps minim 8 - jumping c2b/pull up
    hspu - max 1 abmat - 2-3 wall walk

  • EMOM 20 Workout

    EMOM 20
    a) 20-40 Double Unders
    b) 8-12 Burpees
    c) 12-15 Box Jumps
    d) 10-15 Pushups

  • 422026 Keskiviikko A Strength

    Upper body pressing
    3 x 5 shoulder press
    4 x 3 Push press

    *Inrease load on the bar through all sets up to a heavy triple in push press.

  • RestDay! Workout

    6:00 Mobility + Core Workout
    7:00 Basic Endurance CrossFit
    8:00 "Unknown" - tunti

    12:00 Snatch Technique

    15:00 Basic Endurance CrossFit
    16:00 Mobility + Core Workout
    17:00 Snatch Technique
    18:00 Mobility + Core Workout
    19:00 Kipping pull-up technique + Accessory

  • For time Workout

    60/75-cal ergo
    21 back squats (55/85 kg)
    60/75-cal ergo
    15 back squats
    60/75-cal ergo
    9 back squats
    – tanko lattiasta tai telineestä

    Scaled WOD
    For time:
    30-cal Ergo
    21 back squats
    30-cal Ergo
    15 back squats
    30-cal Ergo
    9 back squats
    – tanko lattiasta tai telineestä

  • 21.2.2026 Kolmestaan pitkkkkääää hikee Workout

    AMRAP 33

    One Athlete Air Bike / Echo Bike

    Two athletes AMRAP :

    40 Dual DB Hang Clean & Jerks 22,5/15kg
    30 Burpees Over Dumbbell
    60 Dual DB Deadlift 22,5/15kg
    30 Toes To Bar
    20 Dual DB Thrusters 22,5/15kg
    15 Wallwalks

    Split & Change as you like

    Masters 45+ DB´S : 15/10kg

  • Post wod Workout

    3 rounds of
    20 laying banded hamstring curls
    8 bulgarian split squats e/s
    20s. ring plank hold

    RPE 6

  • EMOM x 32 Workout

    EMOM x 32

    1) 6-16 row
    2) 2-5 wall walk
    3) 6-16 bike
    4) 6-10 ttb

  • Bring Sally Up Push-ups Workout

    Follow the song "Bring Sally Up" (Flower by Moby). When down, rest on hands and stay as a plank (almost touching the ground).

    Post time completed without missing a push-up (the song lasts 3:25).