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

    YGIG 20min

    30 Cal koneella
    30 Istumaannousua
    16 Kp/Kk-riveä riipusta kyykkyyn

  • WOD Workout

    Aikaa vastaan

    Buy in: 70 Tuplaa

    30 Seinäpalloa
    30 Raakatempausta 40/30 kg
    15+15 Askelkyykkyä
    30 Hspu

    Cash out: 70 Tuplaa

    TC: 20min

  • CrossLifting Workout

    “Sweet Sixty Zoli!”

    Partner Workout

    Buy in : 60 Syncro burpee

    Then
    60 cal row
    60 Hang power clean @50/35kg
    50 cal row
    50 Clean & Jerk
    40 cal row
    40 Front squat
    30 cal row
    30 Thruster
    20 cal row
    20 Push jerk

    Cash out : 60 Partner Deadlift @50/35kg

    Timecap : 35 mins

  • 29.10.2025 SHOULDER PRESS Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, rest btw sets 2-3min

  • Keskiviikko 29.10.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    3-5 burpee pull ups
    5+5 lateral box step up/ 10 box step ups alternating leg
    20 bicycle crunch/20 alt leg v-ups
    then movement prep for todays Metcon

    Metcon (zone 3-4)
    Emom 20 (2 rounds)
    1) wall ball shots x 8-12 reps
    2) dumbbell power cleans from floor x 6-8 reps @rx dumbbells
    3) push ups x 4-8reps + 4-8pull ups/ ring row
    4) db snatches x 8-12 reps (rx db)
    5) rest minute
    6) box jump, step down x 8-12 reps @50/60cm
    7) weighted box step ups x 6-8 reps with rx db's
    8) burpee c2b pull ups/pull ups x 3-5 reps
    9) toes to bars/ strict knee raises x 8-12 reps
    10) rest minute

    Cool down
    5-10 min recovery bike / air bike / jog&walk

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Snatch, Technique

    16:00 Basic Endurance CrossFit
    17:00 Mobility + Core Workout
    18:00 Deadlifts + Metcon ( 30.10.2025 )

  • 27.10.2025 FRONT SQUAT Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, rest btw sets 2-3min

  • Clean Strength

    E90s x 10

    5x3 clean
    5x2 clean

    (2s pause knee level)

  • Boat Race Workout

    3 Rounds:
    Row 500 Meters
    Run 400 Meters
    Rest 3:00 between rounds.

  • 25 min Voimamies kardiota porukalla Workout

    25min voimamies kardiota porukalla

    5min farmarikävely
    5min hiihtolaite
    5min raskaan pallon kantaminen
    5min soutulaite
    5min kelkanveto käsillä

    3 hengen ryhmissä tee yhdellä pisteellä maksimitoistot/matka 5 min aikana