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

  • Emom 20’ Workout

    EMOM 20

    • 10 Back Squat 40% Max
    • Hang Power C&J DB 14/22kg
    • Burpee
    • Rest

  • 28.4.2025 FRONT SQUAT Strength

    3@up to 85-90%, 3-4×3@75-80%, rest btw sets 3min

  • RestDay! Workout

    15:00 Mobility + Core Workout
    16:0 Basic Endurance CrossFit
    17:00 Teens
    18:00 EasyWod

  • WOD Workout

    AMRAP 10
    5/4 Cal Bike/Row
    6 Burpees
    8 each Renegade Rows (22,5/15kg)
    – Goal: Challenging effort
    6+rounds
    Rx+: (27,5kg/) (Calorie Ski)

    Extra:
    Bicep Carry
    4 x 30 Meter Carry. Rest 60s
    – Go light!

  • 25 min parin kanssa Workout

    25min parin kanssa
    200m juoksu, molemmat juoksevat
    15 raaka tempaus 50/35kg
    10 tiukka varpaat tankoon

    Juoksu yhdessä, muut liikkeet saa jakaa vapaasti

  • 260425 Lauantai Workout

    DELOAD WEEK

    Team workout

    For repetitions in teams of 3:
    6min AMRAP of echo bike / bike erg cal
    6min AMRAP of rope climb
    6min AMRAP of row / ski cal
    6min AMRAP of burpee box jump 60/50

    1min rest between amraps

  • Perjantai 25.4.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    10+10 good morning with barbell (toinen jalka kengän mitan edessä)
    :30 excentric toes to bar / knee raise
    10 sumo deadlift high pulls wih kb

    Strenght
    Build to heavy 3 rep set on Dead Stop Sumo Deadlift
    3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
    rest 1-2 min bwn 6's) and 2-3 min bwn sets (bwn 3's)

    Strict Knee raises / Strict Toes to bars
    2x6-12 reps @warm up sets
    2x6-12 reps (hard set)
    rest 1-2 min bwn sets

    Metcon
    12 min emom
    1) rowing
    2) double unders
    3) ski
    4) box jump overs
    working time is on row/ski x 45 sec / on box/du x 30-40 seconds

  • Partner work Workout

    W/ Partner 3min on / 1min off x5, YGIG:
    30 / 26 / 22 cal machine
    20 hang power clean
    10 stoh
    20 box jump
    30 sit up

    Rx: 50 / 35kg, 60 / 50 cm

    Treenin flow:
    Jatkakaa siitä, mihin jäitte edellisellä intervallilla.

    RPE 8-8,5

  • Superset Workout

    Supersets
    Bench + Barbell Row
    5 x 8

  • WOD Workout

    Emom 10min x2 (+1min tauko välissä)

    1) 6 Mavea (keskiraskas)
    2) 3-10 T2B tai linkkari

    1) 3-5 Boxihyppyä
    2) 8-16 KP-tempausta