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

  • Deadlift Strength

    Deadlift 7x3 @72,5-82,5%

  • 10.5.2024 DB Snatch & Squat Workout

    For time :

    21-15-9-15-21

    Dumbell Snatch 22,5/15kg, alternating.
    Front Squat 60/42,5kg

    TC 13

    Salikisat alkavat tänään klo 18:00 Siilinjärvellä. Tervetuloa kannustumaan!

  • Double EMOM 6 Workout

    2x
    EMOM 6 (40sec ON/20sec OFF)

    1) Max Cal “Bike”
    2) Max reps Wall Balls
    3) Max Cal Row
    4) Max reps Box Jump Overs
    5) Max reps Toes-to-Rings
    6) Max reps Burpees

    3min rest between EMOMs

  • Pre-Workout Skill Workout

    Every 2:00 x 5 Sets of:
    3-5 reps of Strict Knees-To-Elbows*
    *4-5s Eccentric

  • Back squat Strength

    Every 2.30min x 4
    3 back squat V.4-5

    (3s pysäytys liikkeen ala-asennossa) Huom! Sarjat voi tehdä ilman kenkiä. Helpot ja liikkuvat painot!

  • Whitten à la Harri! Workout

    5 Rounds For Time

    15 USA Kettlebell Swings (32/24kg)
    15 Box Jumps (61/51cm)
    400 meter Run / 1+½ Stairs
    15 Burpees
    15 Wall Ball Shots (20/14lb)

    'Whitten à la Harri!' commemorates Harri H achieving 1000 workouts at CrossFit Central Helsinki.
    'Whitten is meaningful workout for me as we used to do it every year for the New Year’s Eve.'

  • AMRAP 10 Workout

    AMRAP 10
    Run 800m
    +
    AMRAP in the remaining time of
    6 Thrusters 60/40kg
    12 Box Jumps
    18 Toes-to-bar

  • Raakarive 3 Strength

    Emom 10
    2x +edelliseen viikkoon (67%+)

  • 070524 Tiistai Workout

    6 intervals (A-B-A-B-A-B)

    A) 2min AMRAP
    6 box jump over 60/50
    6 toes to bar
    6 DB snatch 22,5/15

    Rest 2min

    B) In 2min
    12 burpee over rower
    AMRAP row cal

    Rest 2min

  • WOD Workout

    For time;
    20/16 Cal Row/bike/ski
    30 Front Squats @70/50kg
    40 Box Jump Step-downs@60/50cm

    Rx+: 85/60kg
    Front Squats taken from floor.
    TIME CAP = 8:00

    Extra:
    Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s