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

  • High Intensity Conditioning Workout

    EMOM 30

    1) 20/14 Cal Row
    2) 5 Push Jerk 60/40kg
    3) Rest

  • The INCREDIBLE HULK Workout

    “The Incredible Hulk”

    AMRAP in 20 minutes of:
    5 Deadlifts
    5 Hang power cleans
    5 Front squats
    5 Push press
    5 Back squats

    RX: 35/50kg

    *Choose moderate to heavy weight that allows you to link reps together. "

    "Incredible Hulk on vanhan ajan “Hero” -harjoitus, joka kehittää voimakestävyyttä koko vartalossa.

    Tavoite on saada 20 minuutin aikana niin monta kierrosta ja toistoa kuin mahdollista, korostaen kuitenkin hyvää mekaniikkaa.

    Tuntuma harjoituksessa pitäisi olla raskaamman puoleinen. Painot tulisi valita niin, että ne kuvaavat keskiraskasta kuormaa, jolla voit kuitenkin linkittää sarjoja putkeen sekä liikkua tasaiseen tahtiin. "

  • Day 07 Workout

    Rest & Recover

  • Day 05.2 Strength

    5x Snatch Balance + Snatch Push Press + Overhead Squat

  • backsquat Strength

    Back squat 5x6

  • 10.4.2026 Front Squats Strength

    Front Squats

    8-6-4-8-6-4-8-6-4, every set 50%+

    Go every 3:00

  • Deadlift 1x5 Strength

    One set, five reps.

  • 21-15-9 Workout

    Thruster (40/30kg),
    Bar over Burpee.

  • Back Squat 5x3 Strength

    Back Squat 5x3
    AHAP

  • Crossfit Open 25.3 (Individual) Workout

    For time:
    5 wall walks
    50-calorie row
    5 wall walks
    25 deadlifts
    5 wall walks
    25 cleans
    5 wall walks
    25 snatches
    5 wall walks
    50-calorie row
    Time cap: 20 minutes

    ♀70-kg deadlift, 38-kg clean, 29-kg snatch
    ♂102-kg deadlift, 61-kg clean, 43-kg snatch
    Masters 55+:
    ♀ Scaled wall walks | 56, 29, 20 kg
    ♂ Scaled wall walks | 83, 43, 29 kg
    Scaled: (Ages 16-54)
    ♀ Scaled wall walks |38, 29, 20 kg
    ♂ Scaled wall walks |61, 43, 29 kg

    CrossFit Open 25.3 - Tips

    • Wall walks: Keep hands narrow, take long steps up the wall, and turn back quickly. Once hands reach the starting line, you can drop down.
    • Rowing: Focus on technique and pace yourself. Aim to finish the row in four minutes or less.
    • Deadlift: Drop your hips lower to engage the glutes properly.
    • Clean: Think fast feet and maintain an upright position.
    • Snatch: Focus on a big jump and a strong lockout.
    • All barbell movements: Break them into fast sets of 5 reps.
    • Mental approach: There are no rests in this workout—just full send. The one who can handle discomfort wins. Keep your head cool and go all in!