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

  • PUSH UP COMP Workout

    CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?

    Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.

    Movement standard

    How to scale:

  • Box jumps, dips, double-unders and pull-ups Workout

    6 x 90sec of work/ 1min rest, alternating

    A)
    - 15 box jump
    - 8-10 bw dip

    B)
    - 30 du
    - 8-10 kipping pull up

  • 13.12.2022 Push Ups, Pistols & Sit Ups Workout

    AMRAP 11

    20 Push Ups
    30 Pistols, Alternating
    40 Sit Ups

  • Metcon Workout

    4 rounds for time

    10 ohs 42,5/30kg
    12/10 cal row

    tc 8 min

  • 4.4.2021 Deload Cycle Strength

    Bench Press, Narrow Grip

    5 x 5 x 70 - 80%

    Sendoff 3:00

    Btw sets. 8 + 8 DB Row

    Omatoimi:

    Penkki kapealla otteella: työnnön oteleveys tai hieman kapeampi. Käytetään ojentajia enemmän kuin penkin täydellä leveydellä.

    Käsipaino souduissa nojaa toisella kädellä omaan polveesi.

  • 29.11.2022 "Jack" Workout

    AMRAP in 20 minutes

    10 Push Presses 52,5/37,5kg
    10 Kettlebell Swings 24/16kg
    10 Box Jumps 24/20"

    Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24") At 2001.
    Pekka P. 15 + 3, Aatu V. 16 At. 2021

  • Partner workout Workout

    Teams of 2
    5 rounds for both.
    8-12 wall ball shots
    8-12 toes to bars
    3 squat snatches @70% of 1rm.
    One full round alternating times with partner.
    On warm work up to snatch weights and do some wall balls/toes bars during finding the snatch weight.

  • Weightlifting condition Workout

    Emom for 20min

    Clean Pull + Squat Clean

    • käytä n. 70-85% painoja rinnalleveto maksimista.

  • Clean&jerk complex Strength

    7 sets every 2 min for 14 minutes
    1 squat clean + 3 front squat + 1 split jerk @50-80% of 1 rm clean&jerk.
    Start this workout @50% of 1 rm and go up as you feel, but max 80% or 1rm.

  • EMOM 15 Workout

    min 1 - Box jump overs 8-12 reps (60/50cm)
    min 2 - DB/KB snatches x 8-12 reps
    min 3 - 1 arm DB/KB front rack lunge walking x 8-12 reps (4-6 reps side)
    mins 4+5 = rest