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

  • Intervals Workout

    E5MOM x5

    20/15cal row
    8 power clean 60/40kg
    8 bar over burpee

    Target under 2,5-3min

  • EMOM x32 Workout

    EMOM x32

    1) bike
    2) 1-3 rope climb
    3) row
    4) 1-5 wall walk

  • Basic engine Workout

    6 x 5min on / 1min off: (alt. A & B)
    A)
    200m row
    5 pullup
    10 pushup
    15 airsquat

    B)
    10 DKB deadlift 2x16/24kg
    8 DKB fr. walking lunge
    6 DKB push press
    40 DU / 60 SU

    RPE 4-4.5

    -> pullup skaalaus: jumping pullup -> ring row

  • Back squat Strength

    Back squat

    3x5

  • WOD Workout

    For time:
    40/32 Row / bike Calories
    40 Walking Lunges
    Kettlebell Farmers Carry, 2x24/16 kg, 100 m (10x10m)
    30/24 Row/ bike Calories
    30 Walking Lunges
    Kettlebell Farmers Carry
    20/16 Row / bike Calories
    20 Walking Lunges
    Kettlebell Farmers Carry
    10/8 Row / Bike Calories

    Timecap: 18 mins

  • Ylöstyöntö Strength

    1 RM

  • 290525 Torstai Workout

    Kesäkauden avajaiset "MURPH"

    For time
    1,6km run
    100 pull-up
    200 push-up
    300 squat
    1,6km run

    *You can share the reps as you like. Run is in the beginning and at the end.
    *You can also do partner version and share the reps with partner (recommended if you haven't
    done Murph before)

    ! Varaa juoksukengät mukaan. Juoksu tapahtuu ulkona, jonka jälkeen eteisessä vaihdetaan sisätreenikengät liikkeisiin ja juoksukengät takaisin viimeiseen juoksuun.

  • WOD Workout

    AMRAP 12:00

    9 (C2B) Pull-ups kipping
    9 each KB Gorilla Rows @24/16kg
    200m Row/Ski/2xbike

    Rx+: 2-6 Ring Muscle-ups for C2B
    Scale CTBs: Paused Ring or Bar Rows. Pause at the top for 1sec each rep

  • Step back lunge Strength

    E2:30 x4:
    4+4 Step back lunge (tanko niskassa, vuorojaloin)
    - RIR 0-1 viimeisessä sarjassa

  • RestDay! Workout

    7:30 Basic Endurance CrossFit

    16:00 Teens
    17:00 Basic Endurance CrossFit
    18:00 Deadlifts + Metcon ( 12.10.2025 )
    19:00 Mobility + Core Workout