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

  • Extra Workout

    Extra core

  • Treeni 2 (TI) Workout

    Warm Up
    2 rounds
    2min of cardio, add speed
    4 inch worm + push up
    8+8 single arm bench press
    4-8 strict pull ups
    :20-30 side plank hold R/L
    then some overall mobility as needed and start workout

    Strenght
    Bench Press 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
    rest as needed bwn sets
    Strict Press 8-8-5-5-5 reps @40-50-60-65-70% of 1rm
    rest as needed bwn sets

    Accessory Work
    2-3 sets
    10 ring push ups
    15 banded strict pull ups
    20 band pull aparts
    25 abmat sit ups
    rest as needed bwn sets

    Metcon
    2 sets
    20/16 calories ski @moderate pace
    rest 1 min
    16/12 calories ski @ fast pace
    rest 1 min
    12/9 calories ski @fast + pace
    rest 1 min
    20/16 calories run @moderate pace
    rest 1 min
    16/12 calories run@ fast pace
    rest 1 min
    12/9 calories run @fast + pace
    rest 5 min after full set

    Jos ei ole kahta laitetta mahdollista ottaa tee ensin sillä toisella 2 settiä ja vaihda sit seuraavaan.

  • Power Clean Strength

    6 sets of Power Clean
    Sets 1-3: 2 @70%
    Sets 4-6: 2 @75%
    - Rest 90sec btw sets

  • Painonnosto Workout

    Rive ja työntö

  • OPTIONAL Workout

    2-3sets:

    10-20s ring support
    10-20s bottom of ring dip
    10-20s hollow hold

    rest as needed between rounds

  • Conditioning Workout

    4 sets:
    2min ON / OFF:
    24/20cal Row
    AMRAP DB Hang Snatches 22,5/15kg
    - Give it gas! This is all out, full throttle!!! 🥵💦💪🏼

  • Endurance wod Workout

    For time @sustainable pace

    40 x box step ups
    200 x single unders
    25 x burpee
    400m run
    50 x wall ball @9/6kg
    300 x single unders
    25 x burpee
    500m row
    60 x lunges
    400 x single unders
    25 burpee
    600m ski

    Tc: 40 min.

  • 27.6.2025 SNATCH + OHS Strength

    2× 1+5@barbell, 1+5@up to 75-77%, sn-%, rest btw sets 2min

  • 26.6.2025 BasicWod Workout

    Basic Endurance CrossFit 48 minutes of :

    3-4 min Cardio
    14 Gorilla Row
    10 Front Raise
    30 Russian Twist
    3-4 min Cardio
    14 Reverse Lunges ( weights )
    10 + 10 Calf Raise ( weights )
    20 Tuck Ups

  • "90sec Race" Workout

    4 rounds (18min):
    90sec Burpees
    90sec Machine Cal
    90sec Rest
    - Try to keep a steady pace and score the same amount of reps each round