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

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Mobility + Core Workout

    16:00 Teens
    17:00 "Holleyman"
    18:00 Mobility + Core Workout

  • STRENGTH (strict T2B) Workout

    strict T2B/ hanging knee raise 3x5-10
    – ilman kippailua
    – lepo 1-2min

  • WOD Workout

    EMOM 12 mins
    ODD Minutes: 10-12 DB Push-ups + 12 Banded Pushdowns
    EVEN Minutes: 10-12 Ring Rows + 12 Banded Pull-aparts

  • Strength Strength

    Split Jerk
    3 RM in 7 sets. Rest 2:00
    - technique work
    - reracking efficiency

  • 30.6.2025 BACK SQUAT Strength

    1@up to 80-85%, rest btw sets 2min

  • 30.6.2025 SPLIT JERK Strength

    *block/rack *split jerk to the other side on the next set, IF YOU CAN!

    *lähestyminen esim. 25min, 9 kertaa tangossa käynti

    2×2@barbell-35% (~25min)
    2@50% (20min)
    1@65% (18min)
    1@72% (15min)
    1@77% (12min)
    1@82% (9min)
    1@86% (6min)
    1@90% (3min)
    1@93% - 95% --- open

  • Front Squat Strength

    6 Cluster sets of Front Squat:
    Sets 1-3: 2 + 2 + 2 @65%
    Sets 4-6: 2 + 2 + 2 @70%
    - Rest 20sec btw clusters of 2.2.2
    - Rest 3min btw sets

  • 27.6.2025 SHOULDER PRESS Strength

    *each rep starts from the shoulders - no Touch & Go

    1@up to the maximal weight of the day! rest btw sets 3-5min

    *3RM-% of the last week - example up to 5@barbell, 4@50%, 3@70%, 2@80%, 1@90%....+....

  • Weighted pull-ups Strength

    3x6 Weighted pull-ups
    3min rest btw sets

  • EMOM Strength

    Emom 15

    1) 4 Squat Clean 35/50 kg
    2) 8 Pull Up
    3) 8 Reverse Snow Angel
    4) T2B / C2B
    5) 4 Snatch grip Deadlift
    Merkkaa snats grip DL