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

  • Leuka 2 Strength

    3x3 2s stopilla* V3

    +2x 8 Rengassoutu

    *stop omassa vaikeassa kohdassa, johon jää leuan maksimissa aina jumiin

  • BBF 021125 Workout

    A. AMRAP 5
    12/9 Cal. Row
    10 Pushups
    10 Situps

    rest 2min

    B. 5x 30sec ON/30sec OFF
    Max lengths of Burpee-Shuttle Runs (7,5m)

    rest 2min

    C. AMRAP 5
    15 KB Swings
    15 Goblet Squats
    15 Box Jump Overs

    rest 2min

    D. 5x 45sec ON/15sec OFF
    Max Calories Bike

    rest 2min

    E. AMRAP 5 (For Quality)
    30 Russian Twists
    10 Knee-hugs
    30sec Plank hold

    rest 2min

    F. EMOM 5
    15-20 Wall Balls

    rest 2min

    G. AMRAP 5
    12 DB Snatches
    9 Pullups

  • 051125 Keskiviikko B & C Workout

    DELOAD WEEK

    B) 100 KB swing for time 24/16
    Every trime you break perform 10 burpees

    C) Tabata
    1: Side plank hold right
    2: Side plank hold left

  • RestDay! Workout

    6:30 Mobility + Core Workout
    7:30 Basic Endurance CrossFit
    8:30 Deadlifts + Metcon ( 30.10.2025 )

    14:30 Pikkasen enemmän
    16:00 Snatch, Technique
    17:00 Basic Endurance CrossFit
    18:00 Deadlifts + Metcon ( 30.10.2025 )
    19:00 Mobility + Core Workout

  • 1.11.2025 "Ukko Nooa" Workout

    AMRAP 12

    6-7-8-9-10-11. etc
    Ring Dips
    Dual DB Bench Press 22,5/15kg
    30 Double Unders

  • 291025 Keskiviikko Workout

    A) 3 rounds
    10-12 chin-up
    10-12 ring dip
    Rest 2-2,5min

    B) On the minute for 5 rounds
    1. Wall walk
    2. Burpee pull-up
    3. Rest

  • Bodybuilding Workout

    Bodybuilding

    4-5 rounds:

    10 Db bench
    10 barbell row
    10 barbell/ db curl
    15 banded tricep

  • Loppuhumppa Workout

    3 rounds - 30s ON / 15s OFF:
    a) Gorilla row
    b) Push-up
    c) kb drag through

    Push-ups: Deficit (kb/parallettes), bodyweight, elevated

  • Team spirit Workout

    5:00 on - 1:30 off x4 in teams of 3, YGIG, divide anyhow:
    15 clean & jerk (50 / 35)
    30 T2B / kipping knee raise
    90 DU / 150 SU (i.e. ~30-45s for each member, you can also train DUs for this time)

    Aloittakaa kaikki intervallit alusta ja pyrkikää pitämään tahti samana / kiihdyttämään loppua kohtden.
    RPE 7-8.

  • Strict t2b Workout

    3 x 6-10

    90s rest between sets. Skaalaukset: leg/knee raises