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

  • Voima - Perjantai, lauantai Strength

    Syksyn VOIMA-ohjelmoinnin 11. kierto. Enää kolme kiertoa ja sitten testaamme pääliikkeissä yhden toiston maksimisuoritukset.

    Harjoitus 2) Penkkipunnerus

    Lämmittely 8min
    30sek ergo
    6 penkkipunnerrus (40-60%)
    8 lapaveto yläselälle
    10 bulgarian kyykky per jalka

    Penkkipunnerrus
    3x3, RPE 8 tai noin 80-90% 1RM tuloksesta
    - Merkkaa tulokseen penkkipunnerruksen paino (bench press).
    - Prosentit ovat suuntaa antavia, tähtää päivän RPE-arvon toteutumiseen.

    Aussie pull (tanko)
    - 3x6, RPE 9

    Askelkyykkykävely (käsipainot)
    3x6 per jalka, RPE 8

    Sivutaivutus käyntiasennossa (tanko)
    2x6-8 per puoli

  • AMRAP with the buddies Workout

    AMRAP30 in teams of 3, "YGIG":
    90cal Row
    60 Bearhug sandbag/slamball/double kb front rack squat
    30 T2B / Hanging knee raise/v-up
    15 sHSPU / feet on box HSPU / pike push-up / double db seated press

  • RestDay! Workout

    8:00 Shoulder Press + Metcon ( 17.11.2025 )
    9:00 Mobility + Core Workout

    16:00 Basic Endurance CrossFit
    17:00 Shoulder Press + Metcon ( 17.11.2025 )
    18:00 Mobility + Core Workout

  • 30 min 3 liikettä Workout

    30min tasaisesti ylläpidettävä vauhti

    915m juoksu (korttelin ympäri)
    23 maljakyykky
    13 etunojapunnerrus

  • 3 rounds Workout

    AMRAP 7:
    400/500-m row
    10 deadlifts (60/85 kg)
    – Rest 2:00 between rounds
    – Pick up where you left off in the AMRAP.

    Scaled WOD
    3 rounds:
    AMRAP 7:
    300-m row/600m C2bike
    10 deadlifts (29/43 kg)
    – Rest 2:00 between rounds
    – Pick up where you left off in the AMRAP.

  • 17.11.2025 BENT OVER ROW Strength

    BULGARIAN SPLIT SQUAT + BENT OVER ROW
    2-3× 3 reps/leg +3@moderate weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

    *Bulgarian Split Squat unbroken/side, barbell btn
    *Bent Over Row barbell
    *tee BOR heti BSS perään

  • Basic Workout

  • Keskiviikko 19.11.25. FN Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    then 2 rounds
    6-8 half kneeling kb bottom up press or arnold db press R/L
    6-8 single leg rdl + clean R/L
    6-8 burpees
    6-8 tempo ring rows

    Weightlifting
    3x2 slow excentric split jerks + 2 split jerks (pause on catch) @35-55% of1rm
    2-2-2-1-1-1 reps of split jerks @build to heavy single, starting at 65% of 1rm
    rest 1.5-2 min bwn sets

    Metcon
    15 min at 70-80% effort
    50 du or 45 sec of double unders/single unders
    10 push ups
    10 pull ups / ring rows
    10 v-ups
    10 kb swings

  • Skill Workout

    Gymnastic Skill : T2b

    1. 2 x 20 Kipping
    2. 2 x 20-30 sec Pike stretch
    3. 2 x 5-10 Kipping leg raises to 90°
    4. 2 x 3-6 TTB attempts with legs as straight as possible without losing rhythm

  • Clean Pull + Squat Clean + Jerk Strength

    In 20min, build to days heavy:
    1 Clean Pull + 1 Squat Clean + 1 Jerk
    - No TnG