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

  • RestDay! Workout

    7:30 Mobility + Core Workout
    8:30 Basic Endurance CrossFit
    9:30 Clean & Jerk + "Grace" ( 20.5.2025 )

    12:00 Basic Endurance CrossFit

    15:00 Basic Endurance CrossFit
    16:00 Mobility + Core Workout
    17:00 Clean & Jerk + "Grace" ( 20.5.2025 )
    18:00 Basic Endurance CrossFit
    19:00 RMU technique

  • 18.5.2025 Active Recovery Workout Workout

    Active Recovery Workout 45 minutes of :

    Run 400m / Bike 1000m / Row 500m
    Banded Lat Stretch 1:00 ( each arm )
    Seated V-Stretch w/ KB´S / DB`S 1:30
    10 + 10 Weighted Calf Raise DB/KB
    Run 400m / Bike 1000m / Row 500m
    10 Cossack Squats
    5 + 5 Wind Mills
    15 Toes To KB´S

  • 4x 3min ON/90sec OFF Workout

    4x
    3min ON/90sec OFF

    Alt. A and B

    A) 20 Wall Balls
    15 KB Swings 24/16kg
    +
    max Cal. In the remaining time

    B) AMRAP of
    3 Bar Facing Burpees
    5 Thrusters 60/40kg
    7 Toes-to-bar

  • Amrap Workout

    AMRAP15:
    12/9 cal erg
    6+6 DB push press 1x50/35lb
    12/9 cal erg
    12 box jump over
    *every 3min: 10 abmat situp

    RPE 2.5-3.5
    -> maltillinen vauhti alusta loppuun!

  • 060525 Tiistai Workout

    3 rounds for time
    21 air squat
    21 burpee

    Rest 2min

    3 rounds for time
    15 wall ball 20/15
    15 burpee to target

    Rest 2min

    3 rounds for time
    9 double DB hang squat clean 2x22,5/15
    9 burpee box jump over 60/50

  • Split jerk Strength

    5 x e75s
    1 Split jerk @heavy
    -> Nouse raskaaseen, mutta teknisesti hyvään ykköseen

  • C&J Complex Strength

    2 Squat clean + 1 Split jerk @70-85% of 1RM

    Huom! Nousu 80-85% asti (jos tekniikka pysyy) ja sillä 3-4 työsarjaa. Sarjat pitää olla teknisiä! n. 2min levot sarjojen välissä. Ei touch and go toistoja!

  • 4 x FOR TIME Workout

    4x For time:

    1)
    40/30cal bike
    40 box jump over
    2)
    40/30cal row
    40 kbs
    3)
    40/30cal ski
    40 sit up
    4)
    40/30cal echo
    40 up&down

    start every 8min, time caps 6min

  • Keskiviikko 3.4. Workout

    Barbara prog. 2

    4 Rounds
    1:30 min/ 1 min

    A)Pull up 10-15
    Push up 15
    Du ME

    B)Sit up 20
    Air squat 25
    Du ME

  • Torstai 11.4. Workout

    Barbara prog. 3
    6 x 2:30min/ 1:30min
    15 Pull up
    20 Push up
    25 Sit up
    30 Air squat
    35 Double unders