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

    "Grace"
    For time :
    30 Clean & Jerk @60/42,4kg
    Timecap: 9 mins

  • ANNIE // Benchmark Workout

    RX
    For time:
    50-40-30-20-10 reps for time of:
    Double-unders
    AbMat sit-ups

    INTERMEDIATE
    Same as Rx’d

    BEGINNER
    30-20-10 reps for time of:
    Single-unders
    Feet-anchored sit-ups

  • WOD Workout

    YGIG 20min

    20 Cal
    10 Burpeeta boxin yli
    10 Raakariveä 45/35 kg

  • 4.9.2025 "Manion" Workout

    7 Rounds For Time

    400 meter Run
    29 Back Squats 60/42,5kg

    TC 40

    The Manion WOD

    Prior to saving the lives of his teammates in Fallujah, Iraq, Travis spent his entire life stepping up for others, serving as a leader, and putting his character first every day. Whether on the wrestling mat at the Naval Academy or leading Marines in Iraq, he thrived on pushing himself and those around him to be stronger, better, and more committed to something greater than themselves.

  • Maanantai 25.8.25. FN Workout

    Warm Up
    3 rounds
    1 min cardio
    5 inch worm with different versions of it
    10 curtsy lunge + 5 plate overhead squats
    5 hardened ring row + 5 strict knee raises (control both movements)

    Strenght
    Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4reps@60-65-70-75% of 1rm snatch
    rest 2-3 min bwn sets
    Front Squat 4x5reps@60+65+70+70%
    rest 2-3 min bwn sets

    Accessory Work
    3 sets
    8-10 dumbbell deadlifts
    16-20 db gorilla row alt hand
    16-24 alt leg v-ups
    rest 2-3 min bwn sets

  • Ma 25.8.2025 kyykky Strength

    Kyykky 5x1
    -viisi nousevaa ykköstä, viimeinen ykkönen 97,5-100%

    Stoppi-kyykky 3x3 (50-55-60%)
    -3s stoppi

    SitUps 4x8
    -lisäpainolla

  • Ke 27.8.2025 penkki Strength

    Penkki 6x2 (70-75-80-85-90-95%)

    Sotilaspenkki käsipainoilla 3x8-12

    Pendlay Row 5x5
    —> nousevat kuormat, viimeinen saa olla ”vähän ruma”

    Kohautukset käsipainoilla 2x20
    -yläasennossa 1s stoppi

  • 28.8.2025 Basic Endurance CrossFit Workout

    Basic Endurance CrossFit 45

    50/40 Calories Any Machine
    10 Incline Y-Raise
    8 - 12 Weighted Strict Knee Raise
    50/40 Calories Any Machine
    14 Reverse Lunges w/ DB´S
    15 L Sit-Ups

  • Snatch 4x1 Strength

    Snatch, 4x1

  • Partner workout for time Workout

    Partner workout, TC 12’

    10 ROUNDS FOR TIME:
    60m Run
    8 Dumbbell Snatch (22,5/15kg)