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

  • Jerk Strength

    5 sets of Jerk
    Set 1: 1 @75% 1RM Split Jerk
    Set 2: 1 @80%
    Set 3: 1 @85%
    Sets 4-5: 1 @85-85+%
    - Rest as needed btw sets

  • Back Squat Strength

    5 sets:
    1 Pause Back Squat + 2 Back Squats @85% 1RM Back Squat
    - Pause Back Squat: Pause in bottom for 3sec
    - Rest as needed btw sets

  • Basic WOD: Strength Strength

    E2MOM
    10-8-6-4-2 BB s.press
    *after every set 10 leg lowers

  • KE/TO& 21&22.5.25. BASIC Workout

    Part 1
    3 rounds
    1 min rowing
    10+10 bulgarian split squats
    30-40 weighted russian twits

    Part 2
    3 rounds
    1 min bike / air bike
    10+10 single leg RDL
    3+3 TGU

    Part 3
    3 rounds
    1 min ski erg
    20 cossack squats
    3-5 single arm devils press R/L (one hand first)

  • Conditioning Workout

    Partner Workout

    Buy in : 3 sets / person
    P1: 20 plate thruster @20/15kg
    P2: Front plank hold
    Then switch!
    If You fail the plank, stop the thruster.

    REST 1 min

    Then 5 mins of max :
    Waiters walk (relay, 20m/person)
    Then 5 mins of max :
    Burpee Pull up (YGIG)
    Then 5 mins of max rounds of :
    5 plate G2TOH @20/15kg
    5 bearhug plate squat
    5 push up (chest to plate )
    - relay, one round/person

    REST 1 mins

    Cash out : 3 sets/ person
    P1: 20 box jump @60/50cm
    P2: Reverse plank
    Then switch!
    If You fail the plank, stop the boxjump.
    Timecap : 32 mins

  • Assault Bike & GHD Workout

    4 sets:
    12/10cal AB
    15 GHD
    - Rest 1min btw sets

  • Treeni 5 (LA) Workout

    Warm Up
    3 rounds
    1 min row
    5 inch worm with different versions of it
    10 curtsy lunge + 5 plate overhead squats
    5 strict pull ups + 5 strict toes to bars

    Strenght
    Snatch Grip Push Press behind neck + overhead squat 5+5/4+4/4+4/4+4reps@60-65-70-75% of 1rm snatch
    rest 2-3 min bwn sets
    Thruster from rack or ground 4x5reps@60-65-70-70%
    rest 2-3 min bwn sets
    Weighted Chin ups 4x5reps@40-45-50-50% + 10 barbell bicep curls right after (hallittu tempo)
    rest 2-3 min bwn sets

    Metcon

    2 sets for time
    850/1000m bike erg
    10-20 strict hspu
    15-25 toes to bars
    20-30 wall ball shots
    850/1000m bike erg
    rest 1:1 bwn sets
    time target is 7-8 min per set. Mennään 80% effortilla läpi.
    Eka setti niin että jaat liikkeet 3 osaan, toka setti niin että 2 osaan. Taukojen mitat 5-15 sek välissä.

  • 23.5.2025 CLEAN DEADLIFT Strength

    *you can use straps

    3@up to the maximal weight of the day - nearly 3RM - NO FAILURE - 1 reps in reverse! rest btw sets 5-8min

  • Day 47.1 Strength

    “CrossFit Football Total”

    Power Clean 1 RM
    Squat 1 RM
    Bench 1 RM
    Deadlift 1 RM

    *Perform a single maximum effort for the lifts listed above.
    *After warm-ups, 3 attempts are allowed.
    *Total must be done in the specified order.
    *Your score is the total amount of kilos lifted in 4 different lifts

  • 21.5.2025 BACK SQUAT Strength

    2@up to 71-76%, rest btw sets 2-3min