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

  • 25.11.2025 Weighted Chin-Up Strength

    Weighted Chin-Up

    3-2-2-1-1-1-1-1, build 1 RM

    Go Every 2:30

  • Back squat Strength

    5x1 @ 90%

    So 5 heavy singles today. Use spotters if needed.

  • Post WOD Workout

    Maybe Chad prep, maybe not
    8 rounds for reps
    :20 box step-ups (51 cm)
    :10 rest
    Rest 2:00, then
    4 rounds for reps:
    :20 weighted walking lunges (15/20 kg)
    :10 rest
    RPE: 7–8 → tough but sustainable pace.
    Score is total reps

  • Conditioning Workout

    AMRAP3

    max reps burpee over line

    Sama treeni kuin viikolla yksi. Tavoite tehdä enemmän toistoja. Go hard!

  • Pystypunnerrus 3,3,3 Strength

    Pystypunnerrus 3,3,3

    nousevat painot, tauot 2 min.

  • Power Snatch 6RM Strength

  • Power clean 3x3 Strength

    Power clean, three sets of three.

  • 7.6.2021 ( Back Squat) Strength

    Back Squat

    2 RM

  • Crossfit EMOM Workout

    EMOM 20 min
    1) 10 alt. DB clusters 15/22.5kg
    2) 3-12 kipping pull ups OR bar MU
    3) 50s. shuttle runs
    4) Rest

    Goal & Intensity
    -Today’s workout develops overall capacity – your body’s ability to produce power, move efficiently, and sustain effort without breaking down.
    -This is a long but controlled EMOM, where intensity gradually builds.
    -RPE 7–8 – you should breathe hard, but still move with control and precision.
    -Keep the first 10 minutes under control – find your rhythm before you push. Going out too hot will turn this into survival mode.

  • Pull up Workout

    3x E3MOM

    10 Pull up