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

  • EMOM x16 Workout

    CONDITIONING

    EMOM x16

    1) 7 STOH
    2) 7 Pull-Up/C2B (strict)
    3) 7 HSPU (Strict and/or deficit) or HSPU on a Box
    4) 7 Front Squat

    RPE 3+ to 4

    Target: unbroken reps. Pick a loading that fits your deload week and recovery. Tailor the rep scheme if needed.

  • Speedy Gonzales Workout

    3 Rounds of:
    50 Double Unders
    25 Wall Balls
    15 Ground to Overhead 35/25kg

  • RestDay! Workout

    9:00 Basic Endurance CrossFit
    10:00 "Angie"
    11:00 Mobility
    16:00 "Angie"
    17:00 Basic Endurance CrossFit

  • Keskiviikko 13.11. Workout

    10 min emom
    Odd: Hspu 6-10
    Even: Kb swing 12-20

    5 min rest

    10 min emom
    odd: C2b/pull up 6-12
    even: Burpee box jump 6-10

  • WOD 5.11 Workout

    Metcon:
    AMRAP 10
    5 HR push up
    10 KB snatch 24/16
    15 air squat

  • Skill Day Workout

    @Skillday

    2-4 rounds, rest as needed, RPE 2-4, go by feel

    1) 3-10 Ice-Cream Maker video
    2) 10-20 Plank with KB Drag video
    3) 5+5 Single Leg Box Jump (step down if needed)
    4) 3-10 Parallette Push-Up into L-Sit video
    5) 30-60sec Wall Sit (loaded if needed) video

  • Tiistai 15.10. Strength

    Front squat
    4x4 82,5%-87,5%

  • CFPORVOO HS/HSPU week 3 Workout

    1) strict HSPU 5x1
    2) HS 5x12s

  • CrossFit Open 20.4 Workout

    For Time:
    30 Box Jump / Step-Up @ 51/61cm
    15 Clean and Jerk @29/43kg
    30 Box Jump
    15 Clean and Jerk @ 38/61kg
    30 Box Jump
    10 Clean and Jerk @ 52/83kg
    30 Single Leg Squats
    10 Clean and Jerk @65/102kg
    30 Single Leg Squat
    5 Clean and Jerk @79/124kg
    30 Single Leg Squat
    5 Clean and jerk @93/142kg
    20 min cap

    All details and scale options here

    How it works at CFCH;
    - 0630, 0730, 1100 classes will do the Open workout as a class
    - 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
    - CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
    - You DO NOT have to be officially registered in the Open to attend. All welcome.
    - The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

  • 4x 3min ON/3min OFF Workout

    4x
    3min ON/3min OFF

    10 Thrusters 60/40kg
    10 High Box Jumps
    +
    Max Cal. in the remaining time