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

  • BBF 290525 Workout

    9x
    3min ON/2min OFF

    A) 20 Wall Balls
    15 Box Jump Overs
    +
    Max length of Farmers Carry

    B) 300m Run
    +
    AMRAP of
    3 Burpees
    6 Pushups
    9 Squats

    C) 20/15 Calories
    30 Split Jumps/Lunges
    +
    Max Calories in the remaining time

  • WOD Workout

    4 rounds for time of:
    Run, 400 m
    15 Lateral Burpee Over Bars
    10 Power Cleans, 50/35 kg

    Timecap: 20 mins

  • WOD Workout

    "Fran"

    21-15-9 reps, for time of:
    Thruster, @43/30kg
    Pull-up

    Timecap: 10 mins

    Fran is CrossFit’s 100m sprint. It's a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As a beginner CrossFitter, your Fran time may be well around the 10-minute mark. As you stick with the CrossFit-style programming, a few months down the line you may shave 3-4 minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 101?

  • Conditioning Workout

    AMRAP40
    400m run
    30 wall ball @9/6kg
    400m run
    30m dual DB farmers carry walking lunges @2 x 22,5/15kg
    400m run
    30 burpee over line

    Rpe 4-4.5

    Huom! Pidempi kuntotreeni, jossa ideana on löytää vauhti mitä pystyt ylläpitämään koko treeni ajan. Lähde maltilla liikkeelle, jotta annettu ohje toteutuu. Skaalaukset: wall ball - paino walking lunges - paino

  • Gymnastic Workout

    EMOM16
    1. 6-8 ring dip

    2. 20s hanging L-sit/knee tuck hold
    3. 6-8 elevated ring row
    4. 20 alt. plate russian twist

    Huom! Tee liikkeet mahdollisimman laadukkaasti. Skaalaukset: ring dip - reps minim 5 - ring push up - jalat maassa

  • 170525 Lauantai Workout

    Partner workout

    For time
    40 single arm DB devil's press 22,5/15
    50 toes to bar
    60 wall ball 20/14
    100/80 cal row
    60 wall ball 20/14
    50 toes to bar
    40 single arm DB devil's press 22,5/15

    Share reps with partner

  • RestDay! Workout

    6:30 Mobility + Core Workout
    7:30 Basic Endurance CrossFit
    8:30 Shoulder Accessory

    14:30 Pikkasen enemmän
    16:00 Ring Muscle-Up, Technique
    17:00 Basic Endurance CrossFit "Emma's Specielt"
    18:00 Mobility + Core Workout
    19:00 Basic Endurance CrossFit

  • Loppupumppi Workout

    3 rounds, 20s on / 10s off w/ db:
    a) bent over row, L
    b) bent over row, R
    c) OH tricep extension
    d) crush grip bicep curl

  • POWER SNATCH Strength

    E90s x 9sets:

    power snatch
    3-3-3
    2-2-2
    1-1-1

  • RestDay! Workout

    7:00 Mobility + Core Workout
    8:00 "Flight Simulator" + Mobility ( 4.5.2025 )

    15:00 Basic Endurance CrossFit
    16:00 Mobility + Core Workout
    17:00 Kipping Pull-Ups, technique