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

  • Snatch Balance (DELOAD) Strength

    Every 2:30 x 5:
    3 Snatch Balances @65-70% 1RM Snatch

  • Barbell Cycling (DELOAD) Workout

    EMOM 10:
    3 Power Snatches @43/30kg

  • SALIKISAT Workout

    Ei tunteja tänään, koska salikisat!

    Jos et kisaa, tule kannustamaan klo 10 eteenpäin!

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 1k Row + Recovery Workout ( 12.5.2025 )

    16:00 Teens
    17:00 Clean & Jerks ( 14.5.2025 )
    18:00 Basic Endurance CrossFit

  • PRESS Strength

    Press

    8-6-6-4

    1-2 RIR

  • Treeni 1 (MA) Workout

    Warm Up
    2 rounds
    20/16 calories of rowing, add speed
    5 prone ATYT's
    10 cossack squats
    10 glute airplanes
    then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
    rest 1 min bwn sets

    Weightlifting
    5x1 snatch pull + 1 hang power snatch + 1 low hang power snatch + 1 overhead squat 35-65% of 1rm
    3-5x1+1 power snatch + hang squat snatch @70-80% of 1rm
    rest as needed bwn sets

    Strenght
    Back Squat 10-8-6-4 reps @60-70-75-80% of 1rm
    rest 2-3 min bwn sets

    Metcon (ainoastaan jos et tee 5km soututestiä huomenna)
    3-4 x 3 min amrap with 2 min rest bwn
    30/24 calories echo bike
    remaining time max calorie row

    Accessory Work
    2-4 sets
    30-50m sandbag bear hug carrying
    rest 10-20s
    5 sandbag deadlifts
    rest 10-20s
    5 sandbag squats or 10 bear hug squats (sb on shoulder) (practise both sides at least once)
    rest 2 min

  • METCON Workout

    FOR TIME:

    21-15-9 ( Womens calories 15-12-9 )
    echo calories
    row calories

    rest 5min

    FOR TIME:

    45/36 echo calories
    45/36 row calories

    TARGET UNDER 16MIN / TIME CAP 22MIN

  • WARM UP Workout

    EMOM x 8-12
    1) machine
    2) 5 rom. deadlift + 5 muscle clean + 5 power clean
    3) machine
    4) 3-5 strict pull up + 5-10 snowangel

  • 12.5.2025 Intervals ( 2 rounds ) Workout

    4 Intervals, alt A1/A2

    A1. AMRAP 6
    600m Run
    40m Burpee broad jumps
    SkiErg for calories in the remaining time

    A2. AMRAP 6
    600m Run
    40 Wall balls @ 9/6kg (20/14lbs), 10’ target
    Row for calories in the remaining time

    – Rest 2:00 between intervals –

    Overview. Run / burpee or wall ball / machine intervals around threshold pace. Longer duration per interval but same volume as last week.
    Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
    Effort. Challenging but sustainable for the entire 6 minutes. The run should be at a pace you could hold for 3+km. Push for fast burpees and unbroken wall balls, then the machine work should be strong but controlled – not an all-out sprint, a pace you can maintain consistently until the 6 minutes are up.
    Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.

    Debrief.
    – How was your pacing? Were you keeping a sustainable pace?
    – Did you find one modality harder/easier than others?
    – What two (2) things can you be proud of in this session? What one (1) thing must you improve?

    Movement options.

    Burpee broad jump → 20 Burpees
    Wall balls → Lighter ball as needed to keep these unbroken
    SkiErg/Row → BikeErg or Air bike for calories

  • Upper body pump Workout

    Upper Body Pump
    5 x 10-12
    Bench
    Banded Pull Up