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

  • Basic strenght III Workout

    9 x 30s on/15s off:
    1) v-up
    2) plate twist
    3) plank hold

  • Feel 'em shoulders Workout

    5min on / 2,5min off x3 - w/ partner, YGIG (divide reps anyhow):
    12-18-24m HSW / 4-6-8 wall walk / 8-12-16 feet on box wall walk
    60-50-30 WB
    AMRAP machine

    Tavoite, että koneelle jää n. 1,5min / intervalli.

    RPE 8, koneet tasaista tahtia, että ehditte palautua uudelle käsilläkävelykierrokselle.

    ADVANCED:
    24-36-48m HSW (6+6m pätkissä siten, että 6m kohtalla ei tulla alas vaan tehdään 180 asteen käännös ja tullaan samaa matkaa takaisin, kaatumisen jälkeen aloitettava alusta)
    60-50-40 WB
    AMRAP machine

  • For load Strength

    Power snatch
    2-2-2-2-2-2-2-2-2-2

  • Partner snatch workout Workout

    With partner 150 Snatches for time. 75 reps each. M: 35kg N: 25kg

    Timecap: 8 minutes

  • Floor press Strength

    (Strength)
    Floor Press 4x8

  • 5x8 Biceps Curl Strength

    5x8 Barbell Biceps Curl

  • Double AMRAP 4 Workout

    AMRAP 4
    3 Wall Walks
    12 DB Snatches 22,5/15kg
    24 Lateral Jump over DB

    Rest 3min

    AMRAP 4
    12/9 Cal
    9 Toes-to-bar
    6 Front Squats 60/40kg

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 Deadlift + Metcon ( 5.9.2025 )
    11:00 Mobility + Core Workout

    15:00 Deadlift + Metcon ( 5.9.2025 )
    16:00 Basic Endurance CrossFit
    17:00 Mobility + Core Workout

  • 3 kierosta 2 liikettä tempolla Workout

    3 kierrosta

    10 soutu tangossa, tempo 31X0
    10 dippi boksien välissä, tempo 20X0
    1min lepo

  • Every 5:00 x 5 rounds Workout

    3 bench presses
    400-m run
    – Rest the remainder of the interval.

    Scaled WOD
    Every 5:00 x 5 rounds:
    3 bench presses
    150-m run/400m bike
    – Rest the remainder of the interval.