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

  • 021025 Torstai Workout

    Partner workout

    3 rounds for time
    50 box jump 60/50
    40 front rack reverse lunge 50/35
    30 toes to bar
    10 wall walk

    Share reps with partner

  • RestDay! Workout

    8:00 Mobility + Core Workout
    9:00 Basic Endurance CrossFit

    16:00 Mobility + Core Workout
    17:00 Deadlift + Metcon ( 30.9.2025 )
    18:00 Bench Press Technique + Accessory
    19:00 Basic Endurance CrossFit

  • Core Workout

    3x 6+6

    Lisäpainoistumaannousu
    Vatsakierto

  • Partner workout Workout

    Partner wod, ygig:

    Buy in 4 x 100m: plate pinch carry relay
    @2 x 15kg /10kg
    +
    10 rounds:
    16 x Front rack lunges @50/35kg
    16 x Box jump
    16 x Power clean @50/35kg
    4 x Burpee bmu / 6 x burpee c2b/ 8 x burpee pull up

    Cash out: 32 x synchro burpee to plate

    Tc: 40 min.

  • T2B tech / Kipping HSPU tech Workout

    T2B tech / Kipping HSPU tech

    Accessory

    3 rounds:
    12-15 seated leg raise
    12-15 banded lat pull down
    12-15 seated arnold press

  • Havana Workout

    BENCHMARK
    25min amrap

    150 double-unders
    50 push-ups
    15 power cleans (84/57 kg)

  • Dips & meadow's row Workout

    E2MOM x8, alt. between a & b:
    a) 6-10 ring dip / band-assisted ring dip / toe-assisted ring dip
    b) 8-12 + 8-12 meadow's row

    RIR 0-1 molemmissa liikkeissä viimeisillä sarjoilla

  • SERVICE CUP 2 // Benchmark Workout

    RX
    AMRAP 20:
    16/20-cal row
    Farmers carry (15.2 m) (35/50 lb)
    – 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.
    – Add 50 feet to the farmers carry each round.

    INTERMEDIATE
    AMRAP 20:
    16/20-cal row
    50-foot farmers carry (20/35 lb)
    – 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.
    – Add 50 feet to the farmers carry each round.

    BEGINNER
    AMRAP 20:
    8/10-cal row
    Farmers carry (15.2 m) (10/15 lb)
    – 25 ft out and 25 ft back, each 7.6-m section counts as 1 rep.
    – Add 50 feet to the farmers carry each round.

  • WOD Workout

    For time:
    200m run
    21 Front Squats, 60/43 kg
    7 Wall Walks
    200m run
    15 Front Squats, 60/43 kg
    5 Wall Walks
    200m run
    9 Front Squats, 60/43 kg
    3 Wall Walks

    Timecap: 13 mins

  • Accessories Workout

    3-4 Rounds for quality::
    10 reverse hyper on a box
    6+6 goblet lat. box step up*
    30-45s sandbag bearhug hold - GO HEAVY!

    *ensin heikommalla jalalla kaikki toistot, sitten vasta toinen jalka