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

  • 26.1.2026 Open Workout 20.1 Workout

    10 rounds for time of:

    RX:

    8 ground-to-overheads 42,5/30kg
    10 bar-facing burpees

    SCALED :

    8 ground-to-overheads 30/20kg
    10 bar-facing burpees ( you may step over bar )

    Time cap: 15 minutes

    Mikäli teet treenin RX´D, kaikki tehdään RX´D. ( liikestantardit, painot...)
    Mikäli teet treenin Scaled, niin kaikki liikkeet tehdään SCALED. ( liikestantardit, painot...)

    Tarkempi kuvaus ja liikestantardit löytyvät linkistä. Tämä Open Workout tehdään normaaliin Wodin tapaan, kaikki tekevät kerralla.

    https://games-assets.crossfit.com/asdofi349854kjsd_0.pdf

    Tulos : aika tai tehdyt toistot.

    Naiset käyttävät 15kg tankoa & tytöt 10Kg tankoa.
    Miehet käyttävät 20kg tankoa & pojat 15kg tankoa.

  • BACK SQUAT Strength

    Back squat

    8-6-4-2

    E3MOM / 1-2 RIR

  • Bulgarian split squats Strength

    apuliikkeeksi:
    3x8+8

  • Bench Press 1 RM Strength

    Bench Press 1 RM

  • OHS Strength

    4x10 OHS

    Focus on technique and smooth reps

  • Shoulder press Strength

    50% x 5
    60% x 3
    70 % x 2
    75% x 1
    80% AMRAP
    Post reps in comments on the last + set
    I would now suggest we use our actual 1RM

  • 2:1 Until Completion Workout

    2 Mins on : 1 Min Off
    60 Double unders
    15 T2B
    AMRAP Devils press 2x22.5/15kg

    Time until you complete 100 Devils press (This is going to be very hard so set a target of 80/70/60! Decide after the first round and hit it!

    TC 30 Minutes.

    Scaled option 80/60
    40 DU or 80 singles
    10 t2b or 15 knee raises.

  • DB EMOM Workout

    12 Min EMOM;
    1. 10-15 DB push press
    2. 14 db step back lunge.

    This is easily done with KB's if needed

    2x22.5/15kg

  • Push and pull Workout

    5 Rounds for quality
    6-10 Eccentric ring pull ups. 5 secs on each rep. scale to chin up on pull up bar
    10 seated double kb or db press.
    1 Min plank.

  • Simple and effective Workout

    30 Min EMOM
    1. 18/12 Cal Row (45 secs max)
    2. 15-25 Wall Balls
    3. Rest

    Stay consistent and hit the same numbers. Scale as needed.