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

  • Strength Strength

    Pause Front squats (16 mins)
    3-3-2-2-1

    • 3 sec pause @ bottom pos.
    • add weight each set
    • partner should help you to count the 3 sec
    • rest 2-3 mins between sets

  • WOD Workout

    AMRAP 15 mins
    5 Power Clean@70/47kg
    10 T2b
    15 Wallball 9/6kg

    Goal: 5+ rounds

  • Strength Strength

    Shoulder Press: 5-4-3-2-1+. Rest 2:00
    - Build to a 1RM (1+ = 3-4 singles above 90%)
    - Option: 5 x 5, adding weight if form permits

  • Strength Strength

    Floorpress (16 mins)
    6x4 reps
    - build up to a heavy 4 and repeat 5 more times

    btw sets : 5x 6/6 single arm ring rows

  • 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