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

  • 15.9.2025 EMOM 40 ( Deload Cycle ) Workout

    EMOM 40

    1 minute : Bike 12/9 Calories
    2 minute : Dual KB Front rack Hold 24/16kg
    3 minute : 3 Wallwalks
    4 minute : 6 Strict Pull-Ups
    5 minute : 10 Overhead Squat w/Plate 20/15kg
    6 minute : 10 V-Ups
    7 minute : 30 Double Unders
    8 Minute : Rest

  • 090925 Tiistai Workout

    DELOAD WEEK

    A) Ring muscle-up drills

    B) In 16min with partner
    20 ring muscle-up
    60 wall ball 20/14
    80 box jump over 60/50
    AMRAP row cal

    Share reps with partner. When you are done with RMU + WB + BJO, accumulate rowing cals with partner the rest of the time.

  • WOD Workout

    Emom 30

    1) 7-15 Cal kone
    2) 10-12 KP-tempaus
    3) 10-15 Seinäpallo
    4) 7-15 Cal kone
    5) Lepo

  • Push Press Strength

    Wendler's 5-3-1+

  • Pajan neliö Workout

    1 min row
    1 min echo bike
    1 min ski erg
    1 min burpee
    1 min lepo

  • METCON Workout

    For time:

    15-12-9
    hang power snatch @40/30kg
    burpee box over
    * 2 rope climb after each round
    .
    .
    .
    Scaled For time:

    12-9-6
    hang power snatch @30/20kg
    burpee box over
    * 1 rope climb after each round

    Target under 7min, time cap 10min / Klassinen crossfit-harjoitus, haasta itseäsi menemään kovaa alusta saakka

  • Strength Workout

    Back Squat 3-3-3-3
    10 mins to build up to heavy triple
    -then-
    3 x 3 every 2 mins @ 80-90% of the heavy triple

  • Cooldown Workout

    15-20min Cooldown
    - Machines of choice: Row, Skillmill, AB, Run
    - Easy recovery pace, just to keep you moving to flush your system.

  • Intervals Workout

    4 x 4 min on / 1 min off (a&b alt.)

    A) 4 min amrap
    Buy in: 400 m run
    rest of time amrap
    10 wall ball 20/14lb
    4+4 KB hang snatch 24/16kg

    B) 4 min amrap
    Buy in: 450/400m row/ski
    rest of time amrap
    6-12 c2b
    8 burbee box jump

    @RPE 3.5
    ->c2b->kipping pull up->jumping pull up->ring row

  • 7 rounds for time Workout

    2 rope climbs
    20 walking lunges
    20 hollow rocks

    Scaled WOD
    6 rounds for time:
    2 pull-to-stands
    10 reverse lunges
    10 leg-tucked hollow rocks