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

    Amrap 4 mins x 3 sets / rest 90”
    200m run
    Remaining time :
    20 Double under
    20 Dumbell alt. Snatch @22,5/15kg
    20 Air squats

    Amrap 4 mins x 3 sets / rest 90”
    200m run
    Remaining time :
    20 Single dumbell lunges (10/10) (L leg, R arm, R leg, L arm) @22,5/15kg
    20 HR push ups
    20 ring row

  • WOD Workout

    For time:
    Run, 400 m
    -- then --
    9 Back Squats, 80/55 kg ( from rack)
    9 Box Jump Overs, 60/50cm
    15 Back Squats, 80/55 kg
    15 Box Jump Overs,
    21 Back Squats, 80/55 kg
    21 Box Jump Overs
    -- then --
    Run, 400 m

    Timecap: 15 mins

    For the squat , use 60%-70% of your max!

  • Basic Workout

  • "Jumpdafuckup" Workout

    3 rounds:
    1000/800m Row
    21 Box Jump Overs 60/50cm
    12 Deadlifts @93/61kg
    - Rest 1min btw rounds

  • Skill / Conditioning Workout

    2 sets:
    3 rounds:
    20 DU
    10 Burpees
    10 Pull-ups
    - Rest 3min btw sets

  • Strength Workout

    Superset x 4 sets
    Snatch Grip Pendlay Row x 8-10
    Rest 45s.
    DB Push-Ups x 8-10
    Rest 45s.

  • Mikko's triangle 6h Workout

    CrossFit Kuopio 06.07.2025

    Complete as many calories as you can by doing multiple Mikko's triangles in 6h:

    • EMOM39s (=sets) of: bike, row, ski, rest (*)
    • Maintain fixed calories/min for an entire set
    • Maintain approximately a zone 2 heart rate
    • Rest between sets as needed
    • If needed, change cal/min up/down before next set
    • Result = total calories accumulated in 6h

    Pacing:

    • If 15min is spent on setup before we actually start:
    • 6 sets = on average 22min rests between sets (#)
    • 7 sets = 12min (#)
    • 8 sets = 4,5min (#)

    (*) The official Mikko's triangle order and equipment is: Rogue Echo Bike, Concept2 RowErg, Concept2 SkiErg & rest. We'll adjust this to: perform the ergs in any order.

  • 22.9.2025 BasicWod Workout

    EMOM 16 ( Work 0:40 / Rest 0:20 ) AMRAP

    1 Minute : Front Squat 50/35kg ( rack )
    2 Minute : Bike Calories
    3 Minute : Sit-Ups
    4 Minute : Rest

  • MUSCLE Workout

    Tessa Borodulin

    Leuanveto (myötäote) 4x6 maasta/kumpparilla/lisäpaino
    Etukyykky 5x6 @70%

    Emom 12:
    1: 8 Bent Over Row
    2: 6+6 Bulgarian Split Squats (DB)
    3: 6 Strict Toes to bar/Straight leg raises/Knee raises
    4: Rest

  • MA&TI 22-23.9.25. BASIC Workout

    Warm Up
    2 rounds
    1 min cardio
    1 min jump rope
    6-10 HR push ups
    :30 Plank Hold
    6-10 kb swings
    :30 active bar hanging

    Strenght
    Bench Press 10-8-8-8 reps @moderate to heavy set
    perform 10-8-8-8 reps of american kbs right after
    rest 2-3 min bwn sets

    Emom 20
    1) Strict Pull ups / Banded Strict Pull ups x 4-8 reps
    2) Double Dumbbell Bench Press OR Ring Push Ups 8-12 reps
    3) Box Jumps x 4-8 reps
    4) Strict Knee raises x 8-12 reps
    5) jump rope x 30-40 seconds