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

    Emom 24

    1) 8-12 Boxin ylitystä
    2) 12-20 Viivajuoksua
    3) Vapaavalintainen voikka (mukava määrä)
    4) Lepo

  • CROSSFIT GAMES OPEN 25.2 Workout

    CROSSFIT GAMES OPEN 25.2
    TBA

  • WOD Workout

    5 rounds for time of:
    60 Double Unders / 90 Single Unders
    20 Alternating Dumbbell Goblet Lunges, 22.5/15 kg
    20 Alternating Dumbbell Hang Snatches, 22.5/15 kg

    Time cap : 18 min

  • EMOM x 30 Workout

    EMOM x 30

    1) 20-50 DU
    2) 20-40m farmer / front rack / OH carry
    3) 20-40m sandbag carry
    4) 20-40s plank hold
    5) rest

  • Strength Workout

    Strict Press
    10 min to build to today's heavy 3.
    --then--
    5 x 1 @ 90-100% of heavy triple, go every 90 sec.

  • 25 min parin kanssa Workout

    25min parin kanssa

    1. 400m juoksu
    2. 10 vauhtipunnerrus, 15 ballistinen soutu, 20 maljakyykky kahvakuulalla

    Parista toinen juoksee ja toinen tekee kierroksen kahvakuulalla. Pyri pitämään juoksu rentona ja tasavauhtisena koko harjoituksen ajan.

  • Endurance 4.5. Workout

    6 rounds for time:

    400m run/ 450m row/ski
    8 x line over burpee
    6 x box jump overs
    4 x Devils press @1 x 25/17,5kg
    Rest 2 min.

    ● Goal pace: between 3.40-4.30/round

  • INTERVALS Workout

    3rounds:

    9 power clean 70/45kg
    15 c2b / scaled pull up
    21/18 row calories

    rest 3min between sets / scaled weight 60/40kg / viimeinen setti päivän nopein

  • Pe 21.2.2025 maastaveto Strength

    Maastaveto 2x4x85%

    Etukyykky 3x6x80%
    -etukyykyn maksimista

    SealRow 5x8
    TAI
    PendlayRow 5x8

  • WOD 1.8 Workout

    Gymnastics strength:
    3 x ME ring dips
    3 x ME strict C2B/pull ups