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

  • 27.10.2025 EMOM 10 Workout

    EMOM 10 ( AMRAP )

    Odd : Max. Reps Strict Pull-Ups
    Even : Max. Reps Push-Press 50/35kg

  • Basic engine Workout

    6 x 5min on / 1min off: (alt. A & B)
    A)
    12 cal row
    10 burpee target
    12 cal row
    40 DU / 60 SU

    B)
    12 DB box step over 1x50/35lb
    12 DB snatch alt.
    12 box jump over 60/50cm
    12 V-up / tuck up

    RPE 4-4.5

  • Day 15.2 Workout

    Complete 6 Rounds of the complex.

    5 Hang Power Clean @ 85/55kg
    7 Reps Front Squat @85/55kg
    3 Push Jerk @ 85/55kg

    • Each complex must be completed unbroken. Rest as needed between rounds.
    • For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.

  • Day 15.1 Strength

    Every 30s. For 10min:

  • Shoulder press Strength

    6x3 AHAP

  • 3x2 OHS Strength

    In 15min:
    3x2 Overhead squat
    Take the barbell from rack.

  • Strength Strength

    Deadlift 1RM

    Build up to the heaviest single of the day!

    Build up sets : 8-5-5-4-3-2-1-1...

  • Learning to Walk Again Workout

    In teams of 3 - AMRAP30, YGIG, divide anyhow:
    30 s.a. kb hang clean & jerk (24 / 16)
    30m HSW / 6-12 wall walk / 12-24 feet on box wall walk
    42 / 30 cal row*

    *Sekatiimit: 10 cal / nainen, 14 cal / mies

    RPE 7-8, pitkä treeni jossa kehonhallintaa haastava liike eli pidä tempo, jolla jaksat loppuun asti."

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility
    9:00 Clean Complex + Metcon ( 18.3.2024 )

    15:00 Kipping Movement Technique ( Pull-ups, CTB, TTB...)
    16:00 Basic Endurance CrossFit
    17:00 "Sirkus"
    18:00 Clean Complex + Metcon ( 18.3.2024 )
    19:00 Mobility
    20:00 Basic Endurance CrossFit

    ...next deload...

  • Morning Intervals Workout

    10 x 1:30min ON / 1:30min OFF

    In a 90 sec window

    A.
    Buy in: Echo bike 12/10 Cal
    Remaining time:
    - Max Distance Sandbag Carry

    B.
    Buy in: Row 18/14 Cal
    Remaining time:
    - Amrap Ring Rows

    C.
    Buy in: Bike Erg 20/16 Cal
    Remaining time:
    - Amrap KB Goblet Squats

    D.
    Buy in: Ski Erg 12/10 Cal
    Remaining time:
    - Amrap Push Ups

    E.
    Buy in: Row 18/14 Cal
    Remaining time:
    - Amrap Wall Balls