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

  • 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!

  • Weighted pull up Strength

    lisäpainoleukoja 5x5

  • Back Squat 4x5 Strength

    STRENGTH

    Back Squat 4x5, RPE 4 (2-4 reps in the tank)

  • 30min EMOM: Workout

    1) monostructural
    2) 5 devils press
    3) rest

  • Run & Gym Workout

    Run 760 m
    20 KB Swing 24/32
    15 Pull up
    10 T2B
    AMRAP 40 min

  • Ladder training and gymnastics Workout

    working with ladders and gymnastic skills

  • FOR LOAD Strength

    EMOM 10 min
    3 squat cleans
    Start at 55%

    Goal & Intensity
    -Build heavy clean efficiency under a short EMOM while reinforcing leg drive and receiving position.
    -Finish the session with quality accessory work to support shoulders, arms, and coordination.
    -The EMOM should feel progressively heavy but technically sound, never rushed.
    -Post-WOD work is controlled, deliberate, and non-fatiguing to the nervous system.
    RPE:
    EMOM: 8–9 (heavy, NOT a max effort).
    Post-WOD: 6–7 (quality over speed).
    💡 Coach’s Tip
    Treat each EMOM minute as a single high-quality set: if bar speed or catch position degrades, stop increasing load.
    Why this workout: Short heavy EMOMs develop confidence and consistency with heavier barbells without excessive fatigue. The post-WOD strengthens supporting structures (shoulders, elbows, grip) and improves partner coordination, which helps keep you resilient and lifting well long term.

  • Power snatch Strength

    Power snatch 2-2-2-2-2

    Touch & go

  • Walking Lunge Workout

    With a single KB Overhead 24/16kg

    4 x 5 lunges / side

  • Hill Sprints Workout

    12 x 30m

    ALL OUT!

    Coach will maybe give you some rest in between the sets...