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

  • Home workout Workout

    For time:
    2rounds
    20 burbee
    30 cossack squat
    40 reverse lunge
    50 jumping jack

  • Outdoor WOD Workout

    Amrap 20, for quality (DB or KB)

    8+8 DB row
    8 push up
    12 Goblet squat
    16 russian twist
    200m run

  • Painonnosto - Maanantai Workout

    LÄMMITTELY
    Muscle snatch + Valakyykky,
    2 x 5+5

    Raakatempaus polvelta + Snatch balance,
    2 x 4+4

    Tempaus + Polven alta tempaus,
    3 x (2+2)

    Nosta painoa lämpöjen edetessä.

    TEMPAUS

    Tempaus,
    5 x 1 @ 65-75%
    Paussi polven alla ja paussi catchissa

    5 x 1 @ 75-85%
    Paussi catchissa

    5 x 1 @ 87-92%
    Ei pausseja

    Nostot 1:30 min välein

    TAKAKYYKKY

    10 x 1 @ 65% -> 90%
    Nosta aina alkavalla minuutilla. Nosta kuormaa joka minuutille.

    BONUS

    3 Kierrosta,
    Niskan takaa punnerrus taljalla, 1-3 RIR
    Leveän otteen ylätalja,
    1-3 RIR

    :30-60s lepo liikkeiden välissä. Raskas.

    3 Kierrosta,
    :20s Romanialaisen maastavedon staattinen pito käsipainot polvien alla (raskas!)
    15 Selänojennusta selkäpenkissä (keskiraskas)

  • 2.12.2025 BasicWod Strength

    Back Squat, every rep 2 sec pause on bottom

    3-2-1-3-2-1-3-2-1

    Go every 2:30

  • Painonnosto Workout

    Rive ja työntö

  • Basic Workout

  • Conditioning Workout

    For total rounds and reps:
    AMRAP in 6 mins of:
    6 L/6 R Synchronized Dumbbell Snatches, 22.5/15 kg
    18 Box Jump Overs, 60/50cm (YG,IG)
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 6 mins of:
    6 L/6 R Synchronized Single Arm Dumbbell Thrusters, 22.5/15 kg
    6 Bar Muscle-ups/ 6 strict pull up (YG,IG)
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 6 mins of:
    6 L/6 R Synchronized Dumbbell Hang Clean & Jerks, 22.5/15 kg
    18 Push-ups (YG,IG)
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 6 mins of:
    6 L/6 R Synchronized Dumbbell Overhead Lunges, 22.5/15 kg
    18 Toes-to-bars (YG,IG)

    For each AMRAP, restart from 0.

  • 291125 Lauantai Workout

    CrossFit Open 17.5

    10 rounds for time
    9 thruster @42,5/30
    35 double unders

  • WOD Workout

    5 rounds, 1 min per station, for max reps of:
    Machine Calorie
    Dumbbell Bench Press, 2x 22.5/15 kg
    Dumbbell Farmer Carry, 2x22.5/15 kg,

    Rotate immediately to the next station every 1 min, ( stop at 55" mark)

    Goal is to find the perfect pace you can maintain throughout the 15 mins workout! Keep moving with the DBs all the time!

  • Höyry Workout

    A)

    3 kierrosta 2.30min ON 15s OFF

    1) Kone
    2) Amrap: 2-4-6...
    Vauhtipunnerrus tangolla ja Eturäkkilunge
    3) Amrap: 2-4-6...
    Burpee ja Viivajuoksu
    RPE 7-8

    B)
    2x amrap 5min 3min tauko
    1) 7cal+ 10 Seinäpalloa
    2) 24m Farmarikävely + 20 Vuorikiipeilijä
    RPE 8-9

    C)
    Easy kone
    Rintarangan avausta
    Reisien venytyksiä