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

  • "Zeus" Workout

    3 rds
    30 WB
    30 SDHP
    30 Box Jump
    30 Push Press 35/25kg
    30/20cal Row
    30 Push Up
    10 BW Back Squat

  • 4rds Workout

    8 Double DB Seated Shoulder Press
    rest 90s
    8 Weighted/Strict Pull Up/Low bar pull up
    rest 90s

  • For time Workout

    3rds
    15/12 cal Row
    6 Bar over Burpee
    3 Squat Snatch 60/40
    rest 2min

    2rds
    15/12 cal Row
    6 Bar over Burpee
    3 Squat Snatch 70/47.5
    rest 2min

    1rnd
    15/12 cal Row
    6 Bar over Burpee
    3 Squat Snatch 80/55

  • Strength Strength

    Back Squat ( 16 mins)
    1 RM
    - find your daily max
    - keep perfect form
    - optional : 5x5 reps @ moderate weight

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 "Wittman" ( 10.1.2025 )

    12:00 Mobility + Core Workout

    14:30 "Pikkasen enemmän"
    16:00 Basic Endurance CrossFit
    17:00 Snatch Technique
    18:00 Basic Endurance CrossFit
    19:00 Mobility + Core Workout

  • Back squats Strength

    Strength (load)

    5 sets of 5 back squats. Every 3:00. AHAP.
    Score = total KG lifted

  • 291124 Perjantai B Strength

    3 rounds
    7/side one legged reverse lunge
    10-12/side one arm supported DB row
    1min rest

  • Intervals Workout

    8x90s on / 90s off (alt. a&b)
    a) 12 DB snatch 1x50/35lb
    rest of time: burbee over box

    b) 15 wall ball 20/14lb
    rest of time: erg calories

    RPE: 3.5
    ->Ylläpidettävä vauhti.

  • Gymnastics Workout

    EMOM 10:

    1.1 set kipping pull up/c2b pull up/bmu

    2.1 set kipping hspu/deficit kipping hspu

    Pyri pitämään sama toistomäärä. Jos et ole tehnyt haastava, mutta ylläpidettävä toistomäärä.

    "kipping pull up->strict pull up-> banded strict pull up
    kipping hspu->abmat kipping hspu->pike hspu"
    Voit myös harjoitella kippiä tangossa ja hspu seinälle nousua+negatiivinen kipping hspu.

  • PULL UP Workout

    4-5sets:

    5-15 strict pull up / scaled seated low bar

    2-3rep in tank