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

  • Voima - Maanantai, tiistai Strength

    Kevennetyt VOIMA-harjoitukset ma 30.6. - ti 8.7. välillä.

    Lämmittely 12 minuuttia
    1min ergo
    8 punnerrus
    10 hyvää huomenta
    12 alaspainallus suorin käsin kuminauhalla, yksi käsi kerrallaan

    Maastaveto, leveä ote
    2x8, RPE 7
    - Kevennä painoa hieman viime viikosta. Työsarjojen oltava silti napakan raskaita.
    - Merkkaa tulokseen maastavedon paino (dynamic snatch grip deadlift).

    Pystypunnerrus viistotangolla toispolviseisonnassa
    3x8, RPE 7
    - Tee samalla painolla kuin viime viikolla.

    Dippi (penkiltä, telineeltä tai boksien välistä)
    3x3
    - Tee samalla variaatiolla kuin viime viikolla.

    Deadbug, ylävartalon kierto (lisäpainona levypaino)
    2x6-10 per puoli

  • 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

  • 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

  • Treeni 3 (TO) Workout

    Warm Up
    2 rounds
    40/20/10s rowing, add speed
    40 plate hops (sivuttain, ristiin eteen)
    10 gtoh + halo
    5+5 halos
    10 pause squats
    then 2 rounds
    5 romanian deadlift
    5 hang muscle clean
    5 front squat
    5 tall cleans

    Weightlifting
    3x1 power clean + 1 push press + 1 hang squat clean + 1 split jerk @35-55% of 1rm
    4-6x1 power clean +1 push jerk + 1 hang squat clean + 1 split jerk@65-80% of1rm clean&jerk
    rest as needed bwn sets

    Strenght
    In the Hole Front Squat 4x5reps@55-60-65-65% of 1rm
    rest as needed bwn sets

    Metcon Prep:
    1-2 sets of:
    :30 bike erg, add speed
    5 front squat
    :15 du's
    5 push press
    :15 du's
    5 thrusters
    :30 bike erg, add speed
    rest 3-5 minutes and start workout

    Metcon
    For time
    500/450m bike erg
    15 front squats @52.5/35kg (masters 45+ go 45/30kg)
    100 double unders / max reps in 1.5 min
    15 push press @52.5/35kg
    100 double unders / max reps in 1.5 min
    15 thrusters @52.5/35kg
    500m bike erg
    time target is 7-8 minutes for this workout.