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

  • C&J Complex Workout

    C&J Complex with empty barbell or light weight: (10-15min)
    1 Clean high pull +
    1 Power clean (2s pysäytys vastaanotto asentoon) + 1 1/4 Front squat +
    1-2 Split jerk (2s pysäytys vastaanotto asentoon)

  • For load Workout

    EMOM 12:
    3 power cleans
    2 hang power cleans
    1 push jerk
    – Build in load.

    Scaled WOD
    For load:
    EMOM 12:
    1 power clean
    1 hang power clean
    1 push jerk
    – Build in load.

  • Bulgarialainen kyykky Strength

    3x 6+6 V3

  • INTERVALS Workout

    8sets:

    40s On / 20s Off
    1) bike
    2) ski
    3) echo
    4) shuttle run

  • 25.2.2025 MAP5 Workout

    Max steady 5-minute effort for average watts

    Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.
    Setup. Work through the PM monitor on the bike as follows:

    1) “Select workout”
    2) “New workout”
    3) “Single time (5:00, split time 1:00)”

    Strategy. Start @ a pace you think you might be able to keep for the whole 5-minutes. Remember that we are looking for consistent effort (same watts through the 5-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits.
    Checkpoints.
    @ 2:30 – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by 5-15 watts.
    @ 3:00 – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
    @ 4:00 – You should be barely holding on to your pace, time to FIGHT for it.

    Rest 10 minutes before FTP20

  • Clean & Jerk - Heavy of the Day (7/7) Strength

    E2:30 x7:
    reps: 3-2-2-1-1-1-1
    - build to heavy of the day

  • 22.2.2025 Accessory Workout

    Accessory 2-4 rounds

    15 Banded Hamstring Curls
    1:00 Jump Rope
    30m + 30m Offset Carry
    0:30 Wallsit

  • 200225 Torstai Workout

    A) Bar muscle-up practise

    B) "CrossFit Open 16.3"
    AMRAP in 7 minutes
    10 power snatch 35/25
    3 bar muscle-up

  • WOD: DT Workout

    "DT"

    Five rounds for time of:
    70 kg / 50 kg Deadlift, 12 reps
    70 kg / 50 kg pound Hang power clean, 9 reps
    70 kg / 50 kg pound Push jerk, 6 reps

  • Basic strenght Strength

    9 x e90s:
    1. 5 deadlift @ RIR 2-3
    2. 15m sled push @ challenging
    3. 30s hanging L-sit/L-tuck hold

    -> 90s välein YKSI kohta, eli kaikkia kolmesti
    -> täydellä tunnilla jaetaan parit kolmeen ryhmään (muutama pari /piste aloittamassa), jotta kelkat riittää