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 Workout

    Every 1:30 for 12 mins, alternating between:
    12 Dual KB Bench Press, pick load
    max rep Chin-ups

    Scaling : partner assisted chin up / Heavy ring row / 2 neg. Chin up

  • WOD Workout

    4x3 min ON 2min OFF

    A)
    200m soutu/hiihto TAI 400m pyörä
    8 Boxin ylitystä

    B)
    10 Seinäpalloa
    8 KP-tempausta

    *Jatka siitä mihin jäit

  • Strict pull up Strength

    Strict Pull Up Cycle
    6 x 3

    Goal Is To Keep Same Weight All Sets

  • 10.7.2025 AMRAP 15 Workout

    AMRAP 15

    15 Dual DB Push-Press 22,5/15kg
    30 Double Unders
    5 Chest to Bar Pull-Ups

    Masters 45+ 20/12,5kg

  • Accessories Workout

    E2MOM x6:
    a) 8-12 + 8-12 goblet cossack squat
    15-20 mountain climber ristiin (1 rep both legs)
    b) 8-12 double db romanian deadlift
    30s (weighted) Chinese plank on the floor

    Työaikatavoite 60-90s / intervalli

  • VKO 1 Peruskunto Workout

    PK
    1h 20 min
    3 min kävely
    2 min juoksu

    Syke alue 100-120, pystyt koko harjoituksen ajan puhumaan ilman hengästymistä.

  • Push press 3x4x80% Strength

    Push press 3x4x80%

  • Jalat Workout

    3x 8

    Polven koukistus soutulaitteella tai renkaissa
    Polven ojennus (reverse nhc)
    Yhden jalan lantionnosto (selkä korotettuna)

    *Bodaus painot

  • Death by burbees Workout

    Minutes: 1-2-3-4...
    Burbees:1-2-3-4...

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility + Core Workout

    15:00 Mobility + Core Workout
    16:00 Snatch Technique
    17:00 Basic Endurance CrossFit