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

  • 30 Min EMOM Workout

    Alternate;
    1. 5-8 strict chin ups
    2. 10 dips
    3. 20 secs l-sit on dbs or KBs
    4. 50 sec sandbag hold 70/45kg
    5. Rest

  • G-Wod Workout

    AMRAP 8

    12 Alt. pistol
    9 T2B
    6 HSPU
    3 Bar MU

  • Back squat Strength

    back squat

    4x10

    (2-3reps in tank, E3MOM)

  • 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!

  • Power Snatch 6RM Strength

  • 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.