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

  • 29.8.2025 DB, Burpees & WB Workout

    AMRAP 10

    14 Hang DB Snatch, alternating 22,5/15kg
    6 Burpee Over DB
    20 Wallball Shots 20/14p

  • WOD: EMOM after EMOM after EMOM Workout

    EMOM9-6-3, rest 3 in between EMOMs:
    a) 15 / 12 cal machine
    b) 15-25 wb
    c) 1-3 wall walk / 2-4 feet on box wall walk

    Työaikatavoite ~45s / min. RPE 7-8.

    HUOM! Voit tehdä molemmat versiot päivän treenistä kaikilla tunneilla.

  • WOD Workout

    YGIG Amrap 20min

    30 Cal
    20 Burpee boxin yli
    20 HC&J (2x painoa=Kp/kk)

    *Toistot saa jakaa miten vaan

  • RestDay! Workout

    8:00 500m Row + Deadlift ( 25.5.2025 )
    9:00 Basic Endurance CrossFit

    16:00 Basic Endurance CrossFit
    17:00 500m Row + Deadlift ( 25.5.2025 )
    18:00 Mobility + Core Workout

  • Narrow grip bench press 5x5 Strength

    Narrow grip bench press: 5x5
    Strict pull-ups 5x3-12

    Do as a super set. Rest 2-3min after pull-ups

  • Keskiviikko 21.5.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    6-8 single leg rdl R/L
    6-8 kb bottom up or db press R/L
    6-8 single arm kb row R/L
    10 scapula pull ups + 20s hanging

    Strenght
    Build to heavy single on Push Press
    2x5reps@35-50% + 2x3reps @60-70% and 4-5x1rep @80-100%. On last set 0-1 RIR.
    rest as needed bwn sets

    Kipping Pull ups / c2b pull ups
    3-4x6-12 reps
    rest 1-2 min bwn sets

    Metcon
    21-15-9 reps for time
    single arm db power clean&push press (alt hand) rx db
    ring rows / 10-8-6 of strict chin or pull ups
    time target is sub 8 minutes, cap 10 minutes.

  • OPTIONAL JERK TECHNIQUE Workout

    4-5sets:

    2 push press + 3 jerk

    EASY&FAST / JERK ANYHOW

  • Murph Prep Workout

    3 sets:
    800m Run
    - Rest 2min btw sets

    ——— Then ———

    3 sets:
    20 Pull-ups
    40 Push-ups
    60 Air Squats
    - Rest 3min btw sets

    • Wear a vest 9/6kg for all portions if you plan to during Murph.

  • Conditioning Workout

    E3M x 8
    alt a & b

    A) 200m run + 10 hang power clean @60/40kg

    B) 15/11 cal row + 8 burpee box jump over @60/50cm

    Rpe 4

    Huom! Treenin idea on liikkua kovalla intensiteetillä, mutta kuitenkin niin, että pystyt ylläpitämään vauhdin treenin loppuun asti. Jokaisen intervallin jälkeen täytyy jäädä vähintään 1.20min lepoa. Skaalaa juoksu matkaa/soudun caloreita tarvittaessa. Hang power clean paino pitää olla sellainen, että pystyt mennä ub.

  • Pump it up Workout

    2-4 rounds for quality:
    20 banded bicep curl
    20 banded tricep extension
    10 push up
    - rest as needed