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

  • 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

  • Basic engine Workout

    4 x 6min on / 2min off: (A, B, C & D)
    A)
    2-4-6-8…
    DB snatch alt. 50/35lb
    Burpee over DB

    B)
    Max cal row

    C)
    2-4-6-8…
    T2b
    DKB front rack squat 2x16/12kg

    D)
    Max cal ski/bike

    RPE 4.0-4.5

    -> kerran tehdään kaikki pisteet läpi
    > jaetaan porukka neljältä pisteeltä lähtemään

  • Morning Intervals Workout

    Time: 35min

    Equipments: 2x Row, 2x SkiErg, 2x BikeErg, 2x Echo Bike

    20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

  • Cyclist squat (3/3) Strength

    E3:30 x5:
    3 Pause OHS (2s pause at the bottom)
    straight into 10 double kb front rack cyclist squat
    - etsi molemmissa liikkeissä päivän raskaat

    Merkkaa tähän cyclist squat:n (yhteis)painot.

  • Basic engine Workout

    AMRAP35: teams of 2:
    600m run (synchro)
    50 KB swing 16/24kg
    40 abmat situp
    30 airsquat
    20 burpee box jump over 50/60cm
    150 du

    RPE 3-3.5
    -> pareittain juoksu yhdessä muut liikkeet toistot puoliksi
    -> rauhallinen vauhti

  • HSPU, Burpee-pull up & machine Workout

    24min for quality:
    6-10 (deficit) kHSPU / feet on box HSPU / 5 x 4s negative HSPU
    9 Burpee pull-up
    12/9 cal machine
    - rest 60s between rounds

    RPE 7-8, sellainen tahti, että HSPUt pysyy kasassa läpi treenin. Valitse variaatio ja toistomäärä, jonka pystyt tekemään max. 2 osassa ainakin ensimmäiset pari kierrosta.

  • Frontsquat 1 RM Strength

    Frontsquat 1 RM