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

    20min AMRAP

    400m Juoksua/konetta
    8 Burpee Kp:n ylitystä
    20 Istumaannousua
    30 Tuplaa/Sinkkua
    8 Kp HC&J (2×painoa)

  • Deadlift 1x2 Strength

    Deadlift 1x2

  • ”INDIVIDUAL EVENT BARBELL COMPLEX’’T” - CrossFit Games Semifinals 2022 Workout

    3 yritystä, maksimipaino:

    • 3 rinnalleveto → 2 etukyykky → 1 työntö (shoulder-to-overhead)

  • Push-ups, squats and sit-ups Workout

    20 rounds for time:

    • 5 push-ups
    • 5 squats
    • 5 sit-ups

  • 17min amrap: raaka tempaus / burpee / wall-ball / DU Workout

    17min amrap:

    • 5 raaka tempaus (N 42,5kg / M 60kg)
    • 10 burpee
    • 15 wall-ball 3m (N 6kg / M 9kg)
    • 20 tuplanaruhyppy

  • 13.7.2025 Teams of Two Workout

    As Many Reps as possible in 11 minutes of :

    10 Deadlift
    30 Double Unders
    6 Toes To Bar

    Barbell 120/90kg
    Masters 45+ 100/70kg

    IGYG

  • SPESSUWOD Workout

    HEIKKI ID 60v JUHLAWOD
    60min AMRAP
    2-3 henkilön tiimit (you go, I go)

    60cal Ergo
    60 Push up
    60 Wall Ball
    60 Ring row
    60 KB Swing

    60cal Ergo
    60 Hspu/pike push up
    60 Front squat (20/30kg)
    60 Pull up/Ring row
    60 Hang power snatch (20/30kg)

    60 cal Ergo
    60 Push press (20/30kg)
    60 OHS (20/30kg)
    60 Toes to bar/sit up
    60 DL (20/30kg)

    60 cal Ergo
    rest of time max reps BURPEES

  • VKO 1 peruskunto + Liikuvuus 3 Workout

    Pk
    1 h
    3 min kävely
    2 min juoksu

    Liikkuvuus

    EMOM`20
    1. 45s punnerrusasennossa oikea jalka, lonkankoukistaja + nivunen.
    2. 45s punnerrusasennossa vasen jalka, lonkankoukistaja + nivunen.
    3. 45s skorppari selällään
    4. 45s skorppari mahallaan
    5. 30s etureidet + 30s takareidet

  • Treeni 2 (TI) Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    then 2 rounds
    :20+20 sec of kb bottom up carrying (90/90)
    10 scapula pull ups + 10 kipping + hanging until 30-45 sec
    :30-45 Front leaning on rings
    then 2-3x

    6-10reps of tempo bench press, go up on weighs
    6-10 american kb swings , go up on weights

    Strenght
    Bench Press 8+8+6+6 reps @65-70-80-85% of 1rm (last weight should feel heavy)
    perform heavyish american kb swings after bp set x 8 reps @20-28/28-36kg
    rest 2-3 min bwn sets

    Skill/Condtioning
    3-4 sets
    45 seconds of double unders + 1-2 rope climbs
    rest 1-2 min bwn sets

    Metcon
    Emom 24/28/32 (6-8 rounds) @80%
    1) rowing x 45 seconds
    2) alternating rounds burpee over rower / burpee box jump overs x 30 seconds
    3) ski erg x 45 seconds
    4) alternating rounds toes to bars and c2b pull ups / pull ups x 30 seconds (split this in 2 sets)

    target calories for row are for men 12-15 and women 10-12
    target calories for ski are for men 11-14 and women 8-10

  • VKO 1 Peruskunto & Liikkuvuus 2 Workout

    Pk

    1h 20 min ajan
    3 min kävely
    2 min juoksu
    Liikkuvuus

    EMOM`20
    1. oikea nivunen + pakara
    2. vasen nivunen + pakara
    3. 30s+30s korkea, matala lankku
    4. 30s etureidet + 30s takareidet
    5. lonkan koukistaja vaihda jalka joka kierrokselle