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

  • 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

  • Snatch tech Workout

    Every 2min x 4

    5 Snatch balance @technical weight

    Huom! Kevyet ja tekniset painot.

    Every 2min x 5

    2-3 Squat snatch (2s pysäytys polven päällä)

    Huom! Kevyet ja tekniset painot (50-60% of 1RM)

  • Sunnuntai 9.6. Strength

    Bs
    3x3 80%
    2x3 80-85%

  • Clean & jerk tech Workout

    E2M x 4
    1 power clean + 2 high hang squat clean + 2 push press @40-50% Kevyet ja tekniset painot.

    E2M x 6
    1 power clean + 1 hang squat clean + 1 push jerk @55-65% Tekniset painot.

  • Muscle Clean Strength

    In 15min:
    Build to days 1RM Muscle Clean