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

  • 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.

  • 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

  • Voimanosto: ti 20.5.2025 kyykky/maastaveto Strength

    Kyykky 4x7x70%

    SJMV 3x10x35-45%

    Reisikoukistus 5x10-15

  • BACK SQUAT Strength

    Back squat

    10-10-8-8

    E3MOM / 1-3 rep in tank

  • HANG CLEAN COMPLEX Strength

    EMOM x 10

    1 hang power clean + 1 hang squat clean / 60-75%, Be fast!!

  • PUSH PRESS Strength

    Push press

    10-10-10-10

    E3MOM / 2-3 rep in tank

  • POWER CLEAN Strength

    6-8sets:

    3-4 x 2 power clean / 2s pause knee level/ 70-80%
    3-4 x 1 power clean / 2s pause knee level/ 80-90%

    DROP & GO !!!

  • BACK SQUAT Strength

    Back squat (Pause 3s)

    5-5-5-5

    E3MOM / 3+ REP IN TANK / selkeästi kevyemmät kuin viime viikolla