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

  • In memorial of "Andre" Workout

    In memorial of André 💛💛💛

    WOD ANDRÉ (2.1.2019)

    In pair do a total reps of 1442 Air Squats (Blåbærfjellet), with weightvest (9/6 kg) or additional weights (KB/DB/Plate - 10-6 kg / 5-2,5 kg).
    ——
    After 200 reps do 2 Ball Clean
    After 400 reps do 1 Ball Clean
    After 600 reps do 20 Ball Clean
    After 800 reps do 19 Ball Clean
    After 1000 reps do 2 Ball Clean
    After 1200 reps do 1 Ball Clean
    After 1400 reps do 20 Ball Clean
    After 1442 reps do 19 Ball Clean .
    ——

    (Timecap: 45 min)

    Both should do the number of reps of Ball Cleans but the Air Squats are divided however between both athletes. For example after 200 reps, both athletes should do 2 Ball Cleans.

    Both can do Air Squats at the same time but not the Ball Cleans.

    If you do it alone then do 800 Air Squats and the Ball Cleans accordingly.

    Scaling options: Do Air Squats without additional weights or do 1442 reps in team of 3 or 4.

    Use the hashtag #wodandre on social medias.

    In memorial of André please wear yellow clothes or something yellow, as it was his favourite colour.

  • For quality Workout

    3-4 rounds for quality
    200m run
    4-6 kipping hspu
    8-12 farmers hold lunges
    rest 1 min

  • WOD 11.11 Workout

    Metcon:
    3 rounds, within 2 mins:
    30 wall ball 9/6
    remaining time ME burpees
    rest 1 min between rounds

  • 071122 Maanantai A Strength

    Back squat progression VK3/3

    5x3 pause back squat (around 70-75% 1RM)

  • 5.11.2022 Snatch, HS Hold & Bike Workout

    AMRAP 12

    20 Hang Dumbbell Snatch 22,5/15kg ,Alternating
    :30 Handstand Hold ( 1 rep )
    12/9 Cal Bike Erg

  • This Will Support My Long Term Goals Workout

    A)

    AMRAP 5 min
    17/12 Cal Assault Bike or 20/15 Cal Row/C2 bike
    12 Power Cleans @45/60
    10 Toes to Bar
    * Remaining time WB @20/14#

    -Rest 2 min-

    AMRAP 5 min
    17/12 Cal AB or 20/15 Cal Row/C2 bike
    10 Power Cleans @50/70
    10 Kipping Pull ups
    * Remaining time Burpee Box Jump Over @60/50cm

    -Rest 2 min-

    AMRAP 5 min
    17/12 Cal Assault Bike or 20/15 Cal Row/C2 bike
    8 Power Cleans @55/75
    10 Toes to Bar
    * Remaining time WB @20/14#

    -Rest 2 min-

    AMRAP 5 min
    17/12 Cal AB or 20/15 Cal Row/C2 bike
    6 Power Cleans @60/80
    10 Kipping Pull ups
    * Remaining time Burpee Box Jump Over @60/50cm

    Score: number of WBs and BBJOs.

    B)
    Finisher
    EMOM 5 min
    30 sec Hollow body hold, 30sec rest.

    'This Will Support My Long Term Goals' commemorates Marika T achieving 500 workouts at CrossFit Central Helsinki.

  • RestDay! Workout

    7:00 Strict HSPU + Metcon ( 30.10.2022 )
    8:00 Basic Endurance CrossFit
    9:00 Mobility

    12:00 Core

    16:00 Strict HSPU + Metcon ( 30.10.2022 )
    17:00 Kipping Pull-Ups, Technique
    18:00 Mobility
    19:00 Basic Endurance CrossFit

  • Lunges and SA Row Workout

    4 sets
    - 6/leg Back Rack Reverse Lunges (all reps on one side, then the other leg)
    - 10-12/arm Singel Arm DB/KB Row

    ✳️Green: 12 frontrack walking lunges 2xheavy kb/db

  • AMRAP 20 Workout

    AMRAP 20

    2 Rounds of:
    5 Pullups
    10 Wall Balls
    15/12 Calories

    2 Rounds of:
    5 Devils Presses
    10 Double DB Squats
    15 Situps

  • Pystypunnerrus-progressio 3. Strength

    6x3

    *Korota viime viikkoon jos mahdollista. Painon tulisi silti olla liikkuva.