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

  • For time Workout

    For Time - 5 rounds:

    40 Rope Jump
    15 Burpee

    Time Cap 8min

  • Strength Workout

    4 x 8 Pull Up

    x x x

    4 x 8 Dumbbell Row One Arm

  • 8.4.2025 Seated Press & Incline row Workout

    Alternate B1/B2

    B1. Seated strict press – 3 x 6 @ 2 RIR, rest 1:00 before B2

    B2. Incline DB row, rest 2:00 before B1
    2 x 8-12 @ 1-2 RIR
    1 x AMAP @ same weight

    – Your final set is AMAP @ the same weight as your previous set
    – AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

  • Strength Workout

    Hang Squat Clean 2-2-2-2

    Build to heavy double!
    --then--
    3 x 2 @ 80-90% of heavy double , 90" rest btw sets

  • Clean Complex Strength

    4 sets:
    2 Clean Pulls + 2 Cleans + 1 Split Jerk
    Set 1: @60% 1RM Clean
    Set 2: @65%
    Set 3: @70%
    Set 4: @75%
    - Rest as needed btw sets

  • High Hang Muscle Clean + Strict Press Workout

    3 Sets:
    3 High Hang Muscle Cleans + 3 Shoulder Presses @5/10 RPE
    - Rest as needed btw sets
    - Work rack position and bar path

    • SKILL WORK: Meant to be with light weight and working perfect mechanics and barbell efficiency.

  • RestDay! Workout

    8:00 "Benchmark"
    9:00 Mobility + Core Workout

    16:00 Basic Endurance CrossFit
    17:00 Mobility + Core Workout
    18:00 Snatch Technique

  • 26.5.2025 FRONT SQUAT Strength

    3@up to 85-88%, 3×3@75-78%, rest btw sets 3min

  • BACK SQUAT Strength

    Back squat

    6-6-5-5

    E3MOM / Tavoite: samat kilot millä viime viikolla isommat sarjat or 3+ rep in tank

  • POWER SNATCH Strength

    EMOM x 10

    2 power snatch

    55-70% / BE FAST / DROP&GO