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

  • Paused front squats Strength

    4x4 Front squats
    - 2s pause at the bottom
    - 1-2 RIR for the last set --> add some weight from last week

  • WOD Workout

    Ygig 10x (molemmat tekee 10x)

    200m juoksua/konetta
    DB/KB:lla:
    12 mavea
    9 raakariveä riipusta
    6 Burpeeta

    TC: 40min

  • 19.6.2026 "Kahdestaan juhannuksen viettoon" Workout

    AMRAP 45

    400m Dual DB Farmers Carry 22,5/15kg
    50 DB Push-Push
    50 Dual DB Bicep Curls, alternating 22,5/15kg
    50 Wallball Shots 20/14p
    100 Sit-Ups

    • Split as you like -

  • Dumbbell bench press 5-5-5 Strength

    Dumbbell bench press 3x5

  • EMOM x 36 Workout

    EMOM x 36

    1) wall walk
    2) kbs
    3) up&down
    4) air squat
    5) echo
    6) rest

  • Deadlift Strength

    Deadlift 10-8-6-4-2 reps.

  • GWEN // Benchmark Workout

    RX
    For load:
    15-12-9 clean and jerks
    – Perform all unbroken touch-and-go reps.
    – No time limit; rest as needed between sets.

    INTERMEDIATE
    Same as Rx’d

    BEGINNER
    For load:
    15-12-9 hang clean to overhead
    – No time limit; rest as needed between sets.

  • Rive kyykkyyn Strength

    1 RM

  • 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"