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

  • 4 rounds for reps Workout

    1:00 Ergo cal
    1:00 deadlifts (55/85 kg)
    2:00 rest

    Scaled WOD
    4 rounds for reps:
    1:00 Ergo cal
    1:00 deadlifts
    2:00 rest

  • AMRAP 10 Workout

    15-calorie ergo
    10 deadlifts (55/85 kg)

    scaled WOD
    AMRAP 10:
    10-calorie ergo
    10 deadlifts

  • 130225 Torstai Workout

    Half "CrossFit Open 19.1."
    8min AMRAP
    19 wall ball 20/14
    19 cal row

    Rest 5min

    Half "CrossFit Open 11.2."
    8min AMRAP
    9 deadlift 70/45
    12 hand-release push-up
    15 box jump 60/50

  • RestDay! Workout

    7:00 Mobility + Core workout
    8:00 Basic Endurance CrossFit
    9:00 Snatch Technique

    12:00 Mobility + Core workout

    16:00 Basic Endurance CrossFit
    17:00 Bike Intervals ( 4.2.2025 )
    18:00 Mobility + Core workout
    19:00 Snatch Technique

  • Etukyykkyproge 5 Workout

    Vaihteluviikko

    3x6 Zombie kyykky V3

    10min ajan:

    5+5 Sivukyykky
    6+6 Vatsakierto levypainolla
    8-10 Selänojennus boxilta tai GHD

  • EMOM x 35 Workout

    EMOM x 35

    1) bike
    2) 20-40m sandbag carry
    3) row
    4) 20-50 DU
    5) rest

  • Front squat (4/8) Strength

    E2:30 x5:
    5 front squat @ <75% 1RM / RIR 4+
    - mukavia, terävästi liikkuvia nostoja, keskity täyteen liikerataan ja hyviin asentoihin
    - ei enää pausseja pohjalla

  • Copenhagen Plank Workout

    3 sets on both sides of:
    - 1min or Max hold (try to go for same time each round)
    - Rest as needed

    Log the time you could hold / set

  • BENCHPRESS 3 X 2 Strength

    3 x 2 x 80-90%

  • 7 sets for load Strength

    3 bench presses