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

  • PRESS Strength

    Press

    4x4

    E2,5MOM

  • Front squat 4x6 Strength

    Front squat 4x6.

  • 10-9-8-7-6-5-4-3-2-1 reps for time Workout

    Bench presses
    Chest-to-bar pull-ups
    – Bench press body weight.

    Scaled WOD
    8-7-6-5-4-3-2-1-1-1reps for time:
    Bench presses
    Ring rows

  • Conditioning Workout

    EMOM36

    0-2min: 25/18 cal row

    3-4min: 10-12 db goblet box step over @22,5/15kg

    4-6min 25/18 cal row

    6-7min: max reps burpee over the rower

    7-9min: rest

    Rpe 4 Tavoitteena on pitää vauhti tasaisena kaikissa kierroksissa. Älä aloita liian kovaa soutua. Treenin jälkeen pitää olla fiilis, että yhden kierroksen olisi pystynyt tehdä vielä samalla vauhdilla. Skaalaukset: row - cal (max 1.40min) box step over - paino

  • RestDay! Workout

    7:00 Mobility + Core Workout
    8:00 Basic Endurance CrossFit
    9:00 "Whitten" ( 17.6.2026 )

    12:00 Basic Endurance CrossFit

    16:00 Basic Endurance CrossFit
    17:00 "Whitten" ( 17.6.2026 )
    18:00 Clean & Jerk, technique
    19:00 Basic Endurance CrossFit

  • Accessory Workout

    3 x 10-12 ddb bent over row

    90-120s rest between sets.

  • AMRAP 15 Workout

    AMRAP 15

    4 power snatch@60/40kg
    8 pull up
    12 box jump over

  • Core Workout

    CORE
    EMOM 15
    (1) 6-8 Strict Toes-to-bar (strict up, slow down)
    (2) 20-30sec Hollow Hold
    (3) 10-15 V-ups
    (4) 45sec Plank hold
    (5) Rest

  • Deadlift Day 6: 5x2 Strength

    5 x 2 @ 85% of 1 rep max.
    Full reset.
    Rest x 2 minutes.

  • Conditioning Workout

    EMOM 36
    1.10-20 wall ball 20/14lb
    2.row
    3.rest
    4.16 american KB swing @32x24kg
    5.bike/ski
    6. rest

    @ RPE 3