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

  • Track Workout

    2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch
    2x 400m jog 4 min rest

    Five rounds of:
    800m run at moderate pace
    50 air squats
    50 sit-ups
    25 burpees
    800m as fast as you can

  • For time Workout

    20 Front Squats 60 / 40 kg
    20 Burpee over bar (Lateral)
    20 Push Presses 60 / 40 kg
    20 Burpee over bar (Lateral)
    20 Thrusters 60 / 40 kg

    (Time cap 12min.)

  • 26.3.2021 SQUAT STRENGTH PROGRESS 11/12 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    10m + 10m Single Arm Overhead DB Carry
    3 + 3 Pistol Squat
    3 + 3 Banded Bird Dogs (kumin. ristik.käsi/jalka)
    2 + 2 Banded Hip Joint Mobilizations (kumin.nivuseen - suunta sivusta, puolipolviasento, lonkan ulkokierto, työnnä kädellä polvea poispäin 4x + rintarangan avaus 4x + lonkan sisäkierto 4x, kumin. suunta suoraan takaa, vie jalkaterää ulkokiertoon ja samalla lantiota sisään ja ylöspäin)

    --

    1-2 rounds: Jerk grip
    4 x Sotts Press + Push Press + Split Jerk (FrontRack)
    4+4 Split Squat Press
    4+4 Split Jerk

    STOPPI TAKAKYYKKY (pohjassa)
    3@50%, 3@60%, 3x3@70% pal. 2-3min

    SN PUSH PRESS (Behind Neck)
    2@50%, 3@60%, 3@65% vapu-% pal. 2min

    ¼-HYPPY 3x6 pal. 2min

    CLEAN PULL + CLEAN + SPLIT JERK
    2[1+2+2]@nousu 70%, 3[1+1+1]@76% pal. 2min

    OHEISHARJOITTEET 2 kierrosta
    1 BACK PLANK, hold 60 s (kuormaa)
    5-8 2-ARM DB OHS

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • Monday 28th june 2021 Strength

    Strength

    Cleans

    Novice: 3*5 front squat
    5*3 Clean pulls (hang)

    Advanced: 5* 2Hang clean pulls+1 high hang clean
    5*3 front squat

    Workout

    6 sets of
    30 sec on 30 sec off
    Bear hug sandbag carry
    rest 4 mins
    6 sets of
    30 sec on 30sec off
    press ups/rusian press ups

    Core

    3 sets of
    30sec weighted plank (on box)
    20 side bends each side

  • Clean & Jerk Strength

    5 Sets of Clean & Jerk
    Set 1: 3 @70%
    Set 2: 3 @72%
    Set 3: 3 @75%
    Set 4: 3 @80%
    Set 5: 3 @80+%
    - To be done as singles
    - Rest 2-3min

  • ABs Workout

    16:00 Alternating EMOM

    Work hard each minute to accumulate maximum reps!

    'ABs' commemorates Jonna E achieving 1000 workouts at CrossFit Central Helsinki.

  • Juhannus partner wod Workout

    Metcon ( ugo/igo)
    A) Partner Helen
    3 rounds for time
    400m run (together)
    42 American KB Swings @24/16kg
    24 Pull ups

    B) Partner Karen
    150 wall ball shots @20/14lbs

    C) Partner Fat Christine
    3 rounds for time
    500m row (split it 50/50)
    24 deadlifts @120/80kg (use max 70% of 1rm)
    42 box jumps @60/50cm

    On that rest should also prepare for the next metcon!
    Enjoy!!

  • Front squat Strength

    Front squat
    5x3
    * Build to a heavy Set in 20min.

  • Ma 21.6.2021 sputnik: penkki MAKSIMI-testi + kyykyn valmistava Strength

    Penkki Max1

    Kyykky 3x2 (50-60-70%)

  • Strict Press Strength

    3min DU practice
    then 3x
    6 Plank to pillar
    5 DB bent over row e/s
    5 DB sots press e/s

    Strict Press
    90s. rest AHAFA
    5x2