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

  • Party Girls Workout

    400 run
    12DL - 9HPC - 6 stoh
    400
    50 ab - 50 du
    400
    21 thruster - 21 pullup
    400
    21 gtoh
    400
    24 kb - 12 pullup
    400
    30 power snatch

    2 rounds for time

  • 6.4.2025 5 Rounds Workout

    5 RFT:

    20 Wallball Shots 20/14p
    10 Frontrack Walking Lunges
    5 Stoh

    Barbell 60/42,5kg
    Masters 45+ 50/35kg

    Timecap 15:00

  • 6 kierrosta alkavalla 2 min Workout

    6 kierrosta:

    2 min Yleisliike+tasajalkahyppy
    2 min Soutu
    2 min pallo/säkki/yms sylissä/olalla kävely
    2 min Pöyrä/Echo/assault

  • 23.9.2024 SNATCH -- prog. II Strength

    2x3@barbell, 2@up to 70%, 2@75%, 1@80%, 1@85%, 1@88%, 2x1@90%, sn-%, rest btw sets 2min

  • CrossFit Räikkä 2.0 Grand Opening Workout

    4:00 on / 1:30 off x4 w/ partner, YGIG, divide reps anyhow:
    8-12 weighted box step over
    16-24 db snatch
    24-36 sit up (if sit up not possible -> russian twist, air squat
    AMRAP row / other machine
    - lopeta joka toinen kierros soutuun, joka toinen johonkin muuhun koneeseen
    - tavoite: 60-90s työaikaa jäljellä koneelle

  • Painonnosto tekniikka Workout

    A) 5 tempo clean high pull (3sec pull)
    B) 10 high hang power clean
    C) 3 dip+drive & 3 split jerk

  • BENCH PRESS / OR SHOULDER PRESS Strength

    Bench press / or shoulder press

    8-6-6-4

    E3MOM /2-3rep in tank

  • Power clean Strength

    5x4 ( no tng)
    New set every 2.5min.

  • 31.3.2025 SNATCH PULL Strength

    2@100%, 2×2@105%, sn-%, rest btw sets 2min

  • Treeni 2 (TI) Workout

    Warm Up
    Band Pulls + Banded Hip activation
    then 3x20m/20m sledge push + hand over hand pull
    then 2 rounds
    10+10 barbell good morning
    10 strict toes to bars
    10 ring row

    Strenght
    Build to heavy double of dead stop deadlift
    2x8reps@25-40% + 2x6reps@50-65% + 4x2reps@70-90% (on last set 1 RIR) ja muista ei pyöreällä selällä.
    perform 2-3 sharp box jumps after DL set to 50/60cm.
    rest as needed bwn sets
    Build to heavy double of dead stop weigthted pull ups
    2x5reps + 4x2reps (on last set 0-1 RIR)
    rest as needed bwn sets

    Metcon (34-50min)
    2-3 rounds
    2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
    2 minutes : 3-5 strict hspu , go every 40 SEC
    2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
    2-minutes: 8-10 American KBS @24/32kg, go EVERY 1 MIN

    REST 1-2 MIN AND GO FOR NEXT

    2-3 rounds
    2-minutes: Cardio machine @ easy/recovery pace (RUN: target 14-22 calories) (1.40-1.50)
    2-minutes: 4-6 box jump overs 50-60/60-75cm, go every every 40SEC
    2-minutes: Cardio machine @ easy/recovery pace (RUN: target 14-22 calories) (1.40-1.50)
    2 minutes :10-18 toes to bars , go every 1 MIN