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

  • Murph prog 2. Workout

    RX:
    5 Rounds:
    Buy in 200m run
    2 rounds:
    6-8 pull up
    12 push up

    18 air squat
    Buy out 200m run

    Rest 2min between rounds.

    Scaled:
    5 Rounds:
    Buy in 200m run
    2 rounds:
    3-5 pull up
    8-10 push up
    15 air squat
    Buy out 200m run

    Rest 2min between rounds.

    Rpe 4-4.5 TC 36min Huom! Tavoite ylläpitää sama kierrosvauhti tai hieman kiristää loppua kohden. Leuat ja punnerrukset pitää mennä 1-2 setissä. Skaalaukset: run - matka pull up - jumping push up - kulma air squat - reps

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 "Murph" ( 4.6.2026 )

    16:00 Mobility + Core Workout
    17:00 Basic Endurance CrossFit
    18:00 "Murph"

  • Barbell Step up 6,6,6,6 Strength

    Barbell Step up 6,6,6,6
    3/3 jalka.

  • Gymnastic skill Workout

    12 min quided skill: kipping movements bmu or kipping pull up

    bmu drills
    x reps jump to hollow+arch snap
    x reps hip to bar
    X reps jumping bmu
    x reps bmu

    Kipping pull up drills/butterfly pull up drills
    x reps kip swing
    x reps hip pop
    x reps butterfly mini circles
    x reps kipping pull up or butterfly pull up/c2b

    ->Jos liikkeet onnistuu voi tehdä 1-2 driliä ja siirtyä tekemään laadukkaita settejä kokonaista liikettä.
    Jump to hollow+arch snap:

    Hip to bar:

    Jumping bmu:

    Hip pop:

    butterfly mini circles:

  • CrossFit Games Open 20.5 Workout

    For time, partitioned any way:

    ♀ 14-lb. ball to 9 ft.
    ♂ 20-lb. ball to 10 ft.

  • WOD Workout

    YGIG 10x

    200m juoksu/kone
    1x Cindy*

    *5 leukaa 10 punnerrusta 15 Ilmakyykkyä

  • Hyrox Workout

    2:15/0:15 x 18 (45 min)
    1) Row
    2) Run
    3) Box step up alt.
    4) Row
    5) Burpee shuttle run
    6) Ski

    RPE 2.5-3 Tämä on kevyempi HYROX-tyylinen aerobinen treeni. Tavoitteena on pysyä jatkuvassa liikkeessä ja pitää syke hallittuna koko 45 minuutin ajan.

  • EMOM 15 Workout

    EMOM 15
    1) 8 Unbroken Thrusters, AHAP
    2) 8-15 Toes-to-bar
    3) 8-12 Front Squats, same weights as in Thrusters
    4) 8-15 Pullups
    5) Rest

  • SKILL Workout

    kipping pull up

    E2MOM, 5 rounds
    3-15 kipping pull ups
    8-12 thruster

  • 4 x AMRAP 3 Workout

    21 AbMat sit-ups
    15 box jump-overs
    9 squat cleans (42,5/60 kg)
    Max toes-to-bars in remaining time
    – Rest 3:00 between AMRAPs.

    Scaled WOD
    4 x AMRAP 3:
    12 AbMat sit-ups
    9 box jump-overs
    6 squat cleans
    Max plank hold in remaining time
    – Rest 3:00 between AMRAPs.