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

  • RestDay! Workout

    7:00 Basic Endurance CrossFit
    8:00 Deadlift + Metcon ( 24.5.2023 )

    12:00 Basic Endurance CrossFit

    15:00 Deadlift + Metcon ( 24.5.2023 )
    16:00 "Painstorm XII" ( 27.5.2023 )
    17:00 Squat Clean, Technique
    18:00 Mobility
    19:00 Basic Endurance CrossFit

    NEXT DELOAD

  • ”Gut Reaction” Workout

    5 Rounds x AMRAP 3:
    30 Abmat Sit-ups
    15 Deadlifts 80/60kg
    Max Calorie Ergo

    Rest 3 Minutes

  • The Menu: My Favorites Workout

    4 X AMRAP 5min; rest 2min between

    A)
    10 Alternating DB Snatch @50/35lb
    8 Burpees
    6 Front Squats @60/42,5kg

    B)
    10 DB Walking Lunges @50/35lb
    8 Kipping Pull-Ups
    6 Hang Power Clean @60/42,5kg

    C)
    10 Alternating DB Russian Swing @50/35lb
    8 Wall Balls @20/14lb
    6 Deadlift @60/42,5kg

    D)
    10 DB Anchored Sit-Ups
    8 Box Jumps @61/51cm
    6 Squat Cleans @60/42,5kg

    Then
    2min easy rowing to finish!

    'The Menu: My Favorites' commemorates Linnea R achieving 500 workouts at CrossFit Central Helsinki.

  • Push Press Strength

    Push Press, work up to heavy 5RM

    +
    1x max set @90% of 5RM

  • Karen progression Workout

    "Metcon (reps)

    EMOM for 18 minutes of:
    160m Shuttle run (10m posts)
    ME Wallball shots 20/14lb
    Rest

    *Karen progression"

    "Harjoituksen tarkoitus on kehittää ketteryyttä, maksimikestävyyttä sekä lihaskestävyyttä.
    Tavoite on ensimmäisellä minuutilla juosta 160m viivajuoksua 10m pätkää edestakaisin. Toisella minuutilla heitetään niin monta wallballshottia kuin mahdollista.
    Tulos on yhteenlaskettu WB määrä.

    Tämä harjoitus valmistelee kroppaa Karen -harjoitusta varten.

    Harjoituksen pitäisi tuntua erityisen häijyltä wallballien osalta. Pyri tekemään WB:t mahdollisimman isoissa sarjoissa, jotta sarjakestävyys paranee. "

  • DB. snatch, OHS & thrusters Workout

    Metcon (time)

    6 Rounds for time:
    5 DB. squat snatch, left
    5 1-arm OHS, left
    5 Thrusters, left
    5 DB. squat snatch, right
    5 1-arm OHS, right
    5 DB. thrusters, right

    M: 22.5kg N: 15kg

    Timecap: 12 minutes

  • Weightlifting, mobility & accessories Strength

    Weightlifting - Snatch

    Build up to a heavy single power snatch.

    Accessory:

    Windmill, 4 x 10 (5/5) - moderate weight
    Russian twist, 4 x 20 (10/10) - moderate weight

    Rest 1 min between sets

  • Weightlifting & Mobility Workout

    For quality, EMOM for 20 minutes of:

    Squat snatch + OHS

    Accessory:

    Spend 20-30 minutes stretching

  • Partner workout & accessories Workout

    Metcon (time)

    With partner 3 rounds(each) for time:

    300/250m row
    10 Burpees

    *You go, I go. Go ALLOUT

    Timecap: 12 minutes

    Accessory:

    For 12 minutes:
    10-15 Weighted sit-ups
    10-15 JM press with DB’s.

    This is for quality. No rest between sets.

  • Open 17.5 Workout

    Open 17.5

    10 RFT:
    9 Thruster
    35 DU

    Overall RPE 4-5

    Target: sub 14min. Time cap 18min.

    Loadings:
    Rxd: 42,5/30kg
    Masters: 35/25kg

    Tailoring Options:
    DU→ single unders