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

  • Crossfit conditioning Workout

    For 35 min

    400m run
    20 kipping chest to bar
    20 alt. DB snatch 22.5/15kg
    20 box jump over

    RPE 6

    Goal & Intensity:
    -Combine endurance and strength into a long, steady workout.
    -Train breath control and the ability to move efficiently while fatigued.
    -Continuous movement with minimal rest, keeping heart rate steady for the full 35 minutes.
    -Pace yourself from the start to maintain good form through all reps.
    -Break up the reps early and use the run as an active recovery segment.
    RPE 6 – moderate effort, you should still be able to speak briefly between movements.

  • Hyvä akkessory Workout

    3rds for quality:

    8+8 single leg kb set back lunges 24/16
    10 goblet squats 2s pidolla pohjassa
    15 hands overhead sit-ups
    10 ring rows 2s pidolla ylhäällä

  • Dem abzz Workout

    3 kierrosta:

    30 Russian twists, kehonpainolla, kantapäät ylhäällä. 15/sivu.
    20 Upperback extensions
    10 Hollow rocks

  • Miika Workout

    21 - 15 - 9

    Thrusters
    Jerks
    Front squats

    DB: 2 x 22,5/15 tai KB 2 x 20/12

  • Tangorodeo Workout

    18 AMRAP:

    10 power snatches 20/15
    200m easy run
    10 muscle clean & press 20/15
    20 air squats
    10 thrusters 20/15
    200m easy run
    10 leg alt. split jerks 20/15
    20 air squats

  • Ainakun mä kippaan Workout

    3 kierrosta laadullisesti:

    10 kip swings
    5 kipping pull-ups
    10 kipping knee raises
    5 strict T2B / K2E / Leg raises / Knee raises / V-ups
    15-30s wall facing HS hold

  • Back Squat Strength

    Pause Back Squat 5x5 60-65%
    - 2 sekunnin stoppi pohjalla

  • Spring Practice Workout

    For quality 40 min

    1200m run
    30m walking lunges 2x 24/16kg KB
    20 c2b
    10 hspu

    Goal & Intensity:
    Build aerobic base and full-body strength with quality movement.
    Progress: Adjust pace and reps as needed — aim for clean and consistent effort.
    Tip: Keep the run relaxed and scale c2b and HSPUs as needed. Rather close harder scale and do all reps. Today is a great day to practice!
    RPE: 6/10 – steady work with a focus on form.

  • Helen Workout

    400 m Run
    21 x Kettlebell Swing 24/16kg
    12 x Pull Up

    3 Rounds, For Time

  • Pre wod Strength

    3 x every 1:30min
    3 snatch high hang high pull
    - use about 50% of 1 RM
    - focus on staying in front and on top of the bar
    - tip: think about making your self as tall as possible
    RPE: 5/10