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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

  • RestDay! Workout

    15:00 Mobility + Core Workout
    16:00 Basic Endurance CrossFit
    17:00 Teens
    18:00 EasyWod

  • POWER SNATCH Strength

    6-8sets:

    3 power snatch

    67-77% / DROP&GO!!

  • Warm up Workout

    10min for quality:
    60s erg
    6 kang squat
    6+6 1-arm DB hang cluster
    10 ring row
    10 kip

  • AMRAP 12 min Workout

    AMRAP 12 min

    20 seated WB
    80 m supinated farmers walk

  • FRONT SQUAT Strength

    FRONT SQUAT

    4x4

    E3MOM / FIND HEAVY !!!

    8/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA
    .
    .
    HUOM!!! JOS RAJA ON TULLUT JO VASTAAN PYRI LISÄÄMÄÄN EDELLEEN 1-2.5KG JA VAIHDA TOISTOT KOLMOSIIN

  • WOD Finisher Workout

    AMRAP 5

    5 Plate Front Raises 10/5 kg
    10 Plate Bicep curls 10/5 kg
    5 Plate (strict) press 10/5 kg

  • For time Workout

    For Time:

    5 - 10 - 15 - 20 - 25
    -KB Swing 24/16kg
    -Wallball 9/6kg
    -Machine Cals

    Time Cap 18min
    Easy: TC 20min

  • Perjantai 21.2.25. FN Workout

    Warm Up
    2 sets

    2 min cardio
    5-10 kb bottom up press R/L
    5-10 single arm db/kb row R/L
    10+10 side plank hip touches with pause

    Strenght
    3 sets
    8 Close Grip Bench Press @1-3 RIR (1-2 sec lowering down, and up)
    rest 1 min
    12+12 Single arm Elevated Plank Dumbbell Row @2-3 RIR (1-2 sec lowering down, up, 1s hold)
    2-3 min rest

    Metcon
    With Treshold pace through this:
    3 rounds
    :45 double/single unders
    6-8 tempo ring dips / dips / ring push ups
    rest 2 min
    3 rounds
    15/12 calories rowing/ski erg or 12/10 calories air bike
    8-10 double db power cleans from ground
    rest 2 min
    3 rounds
    :45 double/single unders
    6-8 strict chin or pull ups
    time cap for full set is 20 minutes

  • High Camp: 8 min AMRAP Workout

    OHS (50/30kg) / T2B,
    2/2+4/4+6/6….

  • POWER CLEAN + JERK Strength

    6-8sets:

    3 power clean + 1 jerk (73-83%)

    ENSIN KOLME POWER CLEAN JA PERÄÄN YKSI JERK