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

  • WOD ( Mini Monster Mash) Workout

    For time

    21-15-9
    cal row
    Double KB DL

    5 mins rest

    21-15-9
    Pull up
    box jump

    5 mins rest

    21-15-9
    Double KB/dumbell Front rack lunges
    T2b

    Timecap : 30 mins

  • Core Workout

    3x 8+8

    Lisäpainoistumaannousu
    Vatsakierto

  • 8.8.2020 Workout

    3 Rounds For time:

    Row 500/450m
    18 Toes to Bar
    200m Run

    Rest. 2 min Between rounds.

  • Conditioning Workout

    2 x 9 min amrap / 4 min rest btw sets

    A) 9 min amrap
    15/12 cal ski/bike-erg or 12/9 cal echo bike
    10 DKB deadlift 2x24/2x16kg
    2-4 wall walk

    B) 9 min amrap
    15/12 cal row
    9 front squat 50/35kg
    6 burbee over rower

    @RPE 4-4.5

  • 5 rounds for reps of Workout

    AMRAP 5:
    900/1,000-m row/ski or 1800m/2000m C2Bike
    Max shuttle runs
    – Rest 1:00 between AMRAPs.
    – 1 shuttle run is 7,5m down and back.

    Scaled WOD
    5 rounds for reps of:
    AMRAP 5:
    700m row/ski or 1400m C2Bike
    Max shuttle runs
    – Rest 1:00 between AMRAPs.
    – 1 shuttle run is 7,5m down and back.

  • WOD: Chip it away w/ partner Workout

    18 RFT w/ partner, rotate every other round (i.e. both partners complete 9 rounds in total):
    Rounds 1-6:
    3 power snatch (60/40)
    5 lat. bar over burpee
    7 pull up / jumping kipping pull up

    rounds 7-12:
    5 power snatch (50/ 35)
    7 lat. bar over burpee
    3 pull up / jumping kipping pull up

    rounds 13-18:
    7 power snatch (40/30)
    3 lat. bar over burpee
    5 pull up / jumping kipping pull up

    TC: 23

    RPE 8-9

  • Treeni 2. Parin kanssa Workout

    35 cal Pyörä
    28 rintatankoon/leuanveto
    24 yleisliike boksinhyppy yli

    Aikaraja 7 min

    7 min lepo

    35 cal Pyörä
    28 rintatankoon/leuanveto
    24 yleisliike boksinhyppy yli

    Aikaraja 7 min

    Kokonaisaika tai toistot tulos
    Toistot saa jakaa vapaasti.

  • 3x 3min ON/2min OFF Workout

    3x
    3min ON/2min OFF
    alt. A and B

    A) AMRAP of:
    9 Double DB Snatches
    6 Pullups
    3 Burpee Box Jump Overs

    B) 20/15 Calories
    20 KB Swings 24/16kg
    + Max Calories in the remaining time

    C) AMRAP of:
    3 Handstand Pushups
    6 Pistols
    9 Wall Balls

  • 190825 Tiistai Workout

    Outdoor partner workout

    30min AMRAP
    500m jog (together)
    60 plate ground to overhead 15/10 + MB bearhug hold
    40 MB bearhug squat 20/14 + plate OH hold
    500m run (together)
    60 down-up & jump to plate + MB bearhug hold
    40 MB bearhug squat 20/14 + plate OH hold

    *Run is always together
    *Share reps in the movements. One is doing movement and the orher is holding medball or plate

  • RestDay! Workout

    8:00 Basic Endurance CrossFit
    9:00 Deadlift + Metcon ( 18.8.2025 )

    16:00 Basic Endurance CrossFit
    17:00 Shoulder Accessory
    18:00 Kipping movement Technique + accessory
    19:00 Basic Endurance CrossFit

    ...next deload week