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

  • Accessory Workout

    3-4sets:

    8+8 suitcase deadlift
    30-60s plank hold

  • Pitkä hiki Workout

    3x EMOM10, 2min rest between

    a) EMOM10:
    5-8 C2B/pull-up/jumping kipping pull-up
    5-8 (elevated) push-up

    b) EMOM10:
    5-8cal bike/echo
    5-8 air squat

    c) EMOM10:
    20-30 DU/50 SU
    5-8 sit-up

    RPE: 8
    Advanced: push-up -> HSPU

    Työaika: 30s, jotta jäisi lepotaukokin. Tarkoituksena on jaksaa tehdä tietyillä toistomäärillä/skaalauksilla kaikki kymmenen minuuttia läpi. A-osioon sellaiset toistomäärät, että kulkevat putkeen joka minuutilla.

  • CrossFit Räikkä 3v synttäritreeni Workout

    In teams of 4: 6min on / 3min on x4, alt. between a & b:

    a) Buy in:
    32 cal row + 32 power clean (50 / 35)
    - YGIG, divide reps and movements anyhow

    Into AMRAP:
    12 x 3 person wb waves (i.e. 1 person rests)
    8 team syncro no-jump burpee / up & down

    b) Buy in:
    32 cal echo bike + 32 pull up (jumping kipping / kipping / butterfly)
    - YGIG, divide reps & movements anyhow

    Into AMRAP:
    12 x 3 person weighted box get over waves (50cm) (i.e. 1 person rests)
    16 team syncro db snatch (1 rep = 1 arm)
    - box get overs w/ same weight as db snatches

  • 15-12-9-6-3 reps for time Workout

    Front squats (40/60 kg)
    – Perform 40 double-unders after each set.

    Scaled WOD
    15-12-9-6-3 Reps for time:
    Front squats
    – Perform 40 single-unders after each set.

  • "Fran" prog 2. Workout

    Level 1.

    E3M x 5
    5 thruster
    8 pull up
    3-5 thruster
    8 pull up

    @60/40kg

    ——————————————————————-
    Level 2.

    E3M x 5
    5 thruster
    5-7 pull up
    3-5 thruster
    5-7 pull up

    @50/35kg

    rpe 4

    Toisen progen idea on totutella raskaaseen thruster painoon ja leuoissa volyymi kasvaa vs. viime proge. Kummatkin liikkeet on tavoite tehdä ub sarjana. Jokaisen intervallin jälkeen täytyy jäädä vähintään 1.20min lepoa.

    Skaalaukset:
    thruster - paino
    Pull up - reps minim 4 - jumping

  • Back squat Strength

    Back squat

    10-10-8-8

    E3MOM / 2-3 RIR

  • Partner rowing workout Workout

    Metcon (reps)
    With partner 5 rounds, AMRAP in 3 minutes of:

    Calories row

    1 min rest between sets. Score is the least number of calories rowed in any of the 5 rounds.

  • Double-unders & OHS Workout

    Skill - Double-unders

    Metcon (reps)

    AMRAP in 10 minutes of:
    30 Double-unders
    10 Overhead squats 40/30kg

  • 6.10.2025 3 RFT Workout

    3 RFT

    21 Double Unders
    15 Deadlift 80/60kg
    9 Strict HSPU

    TC 10

  • Tempaus yhdistelmä alkeet Strength

    Te-veto+Te riip cm lattiasta
    6sarjaa
    -1+1