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

  • WOD Workout

    AMRAP 12 min
    20/17 Cal Row, 17/14bike/ski
    20 Russian Swing @32/24kg
    20 Sit Up
    Rx+ : GHD sit up to paralel

    Goal: 3+ rounds

  • WOD Workout

    For time:
    3 Rounds
    10 Altnerating DB Snatch 22,5/15kg
    15m Suitcase DB Walking Lunge (right)
    10 Alternating DB Snatch
    15m Suitcase DB Walking Lunge (left)
    10 Alternating DB Snatch
    50 Double Unders
    Timecap: 14 mins

  • RestDay! Workout

    7:30 Mobility + Core Workout

    16:00 Teens
    17:00 Basic Endurance CrossFit
    18:00 Mobility + Core Workout
    19:00 "Wittman" ( 10.1.2025 )

  • Skills Workout

    25 min ajan laadukkaasti

    2-3 Taitoliikkeitä
    90s Kevyt kone

  • FFB Workout

    Team of 2:

    1000m Row / 1200m bike
    100 Burpees
    100 Wall Ball
    100 KB Swing USA
    100 Push-Up
    100 Sit-Ups
    1000m Row / 1200m bike

    One Person work while Other Person stays Elbow/High plank !

    If without pair, Do only half of reps and stay on Plank same amount of time you spent for the set.

  • TABATA Core Workout

    8 x 20sek työ + 10sek lepo

    • ylävartalon nosto platella
    • windshield wipers

  • Gymnastics for Quality Workout

    4 rounds for quality and minimum rest:
    1 minute Ring dips / box dips
    1 minute Double-unders
    1 minute T2B
    1 minute Kipping HSPU / Pike Push-ups / Push-ups
    1 minute rest

  • ”Basic” vol. 75 Workout

    Tech 20min

    Kipping practice
    • pull-up/ c2b
    • K2e
    • T2b

    Emom20

    1. 5-10 T2b / K2e / Pull-ups
    2. 5-10 Hang Power Snatch (light)
    3. 8-12 Push-Ups
    4. 30-40 sec Plank Hold

  • PART 1: PUSH JERKS Strength

    5 Sets of 3:
    Push Jerks

    WARM UP

    Jumping Jacks
    Arm Circles Forward
    Arm Circles Backward
    Horizontal Arm Swings (across the chest)
    Alternating Overhead Tricep Stretch
    Knuckle Drags in Place
    Alternating Quad Stretch
    Active Samson
    Empty Barbell Strict Press

    TECHNIQUE & BUILD

    EMPTY BARBELL
    5 Pausing Push Jerks (0:03 pause in the catch)
    5 Push Jerks

    PART 1: PUSH JERKS

    [In a 12 Minute window]
    5 Sets of 3 Push Jerks

    Score = Heaviest Load

    SPECIFIC WARM UP [24:00 - 27:00]

    100 Meter Run
    4 Light Push Jerks
    8 Low Height Box Jumps

    100 Meter Run
    4 Moderate Push Jerks
    8 Workout Height Box Jump

    PRACTICE ROUND
    100 Meter Run
    4 Workout Weight Push Jerks
    8 Workout Height Box Jump Overs

  • WOD Workout

    AMRAP 15 mins:
    6 Strict Pull-ups ( scale to 4 reps or 9 heavy ring row )
    9 Front Squats, 50/35 kg
    12 V-ups
    6 Strict Pull-ups
    9 Power Cleans, 50/35 kg
    12 V-ups

    Goal: 3+ rounds