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

  • Weighted Pull up Strength

    Find max weights of
    4 x Weighted Pull up

  • HANG SQUAT CLEAN Strength

    E90s x 12

    4x3 hang squat clean
    4x2 hang squat clean
    4x1 hang squat clean

  • DEADLIFT Strength

    Deadlift

    5x5

    E3MOM / 2-3 RIR

  • Perjantai 5.4. Strength

    Find max
    2 Clean + 1 Split jerk

  • RestDay! Workout

    6:30 Basic Endurance CrossFit
    7:30 Mobility + Core Workout

    12:00 Mobility + Core Workout

    15:00 Basic Endurance CrossFit
    16:00 Snatch Technique
    17:00 Kipping Pull-Ups / CTB, technique
    18:00 Basic Endurance CrossFit
    19:00 Mobility + Core Workout

  • 3.7.2026 "Mitä on olla Masters Urheilija" Workout

    For time :

    Run 2,4km ( Bike 4,8k )
    25 Squat Cleans 100/70kg

    TC 20

    Hero 50+ 80/60kg
    Warrior 35-49 : 80/60kg, 50+ 60/40kg
    Soldier 35-49 : 60/40kg, 50+ 40kg

  • 3.7.2026 Squat Cleans Strength

    EMOM 9

    1 Minute : 5 Squat Cleans
    2 Minute : Rest
    3 Minute : 4 Squat Cleans
    4 Minute : Rest
    5 Minute : 3 Squat Cleans
    6 Minute : Rest
    7 Minute : 2 Squat Cleans
    8 Minute : Rest
    9 Minute : 1 Squat Clean

  • 26062026 Perjantai Strength

    A) 6 sets / go every 3 minutes
    2 cleans + 3 jerks x 70-80%

    B) 3 rounds for quality
    10 barbell side bends
    20 barbell calf raises

  • RestDay! Workout

    6:30 Mobility + Core Wokrout
    7:30 Basic Endurance CrossFit
    8:30 Box Jumps + "Flight simulator" ( 25.6.2026 )

    14:30 "Pikkasen enemmän"
    16:00 Basic Endurance CrossFit
    17:00 Mobility + Core Workout
    18:00 Box Jumps + "Flight simulator" ( 25.6.2026 )
    19:00 Basic Endurance CrossFit

  • Basic engine Workout

    9 x 3min on / 1min off: (alt. a, b & c)

    a) 400m run
    rest of time: wallball 14/20lb

    b) 500/450m row
    rest of time: t2b

    c) 15 burpee box step up 50/60cm
    rest of time: du / su

    RPE 4.0-4.5
    -> skaalaa matkoja tarvittaessa: 300m run, 400/350m row
    -> vähintään 60s pitää jäädä liikkeisiin