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

  • Fifty Sixty Workout

    For time;
    50 Power Snatch @ 47.5/32.5kg
    60 Burpee Box Jump Over @ 61cm/51cm

    • Time Cap 12:00
    • Scaling suggestions from Jorge: Snatches and burpees can be split into rounds such as 5 rounds of 10 PS and 12 BBJO. The BBJO can also be subbed to Burpees Over the Bar as needed! 'Fifty Sixty' commemorates Jorge P achieving 500 workouts at CrossFit Central Helsinki.

  • Strict HSPU Strength

    Strict hand stand push up test

  • Core Workout

    5min for quality:

    3+3 kb half Turkish get up
    20-30sec hollow hold

  • WOD Workout

    RX
    5 ROUNDS FOR TIME
    20 Unbroken Wall Balls @9/6kg
    20 Push-Ups
    *Set of 20 must be performed unbroken. If ball drops or stops before 20 reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.

    SCALED
    5 ROUNDS FOR TIME
    15 Unbroken Wall Balls @ light
    15 Push-Ups / Incline Push-Ups
    *Set of 15 must be performed unbroken. If ball drops or stops before 15 reps completed, athlete must perform 6 Alt. Lunges then continue to complete their full set.
    RPE 9

    Timecap:14 mins

    OPTIONAL COOL DOWN
    FOR QUALITY
    1:00/1:00 Quad Roll
    1:00/1:00 Pec Roll

  • "Open 20.2" with partner Workout

    RX:
    AMRAP20
    4 Dual DB thruster @2 x 22,5/15kg
    6 T2B
    24 DU

    Scaled:
    AMRAP20
    4 Dual DB thruster @2 x 17,5-20/10-12,5kg
    6 Leg/knee raises
    24 SU

    RPE 4-4.5

    Huom!
    YGIG per kierros.
    Treenin idea on liikkua kovalla intensiteetillä. Lähtökohtaisesti kaikki liikkeet pitää mennä UB.

  • WARM UP Workout

    EMOM x 8-12
    1) bike
    2) 4-8 press, 4-8 ring row, 4-8 push up
    3) bike
    4) 4-8 up& down + 20-30s plank hold

  • Double AMRAP 4 Workout

    AMRAP 4
    24 Double Unders
    12 DB Snatches 22,5/15kg
    3 Wall Walks

    Rest 3min

    AMRAP 4
    12/9 Cal
    9 Toes-to-bar
    6 Overhead Squats 50/35kg

  • 10RM Deadlift Strength

    Deadlift, work up to heavier 10RM than last week (aim for about 75%)
    +
    2x10@ 90% of 10RM

  • NBT Front squat Strength

    Every 3min

    5x50%
    5x60%
    5x65%
    2x70%
    2x75%
    1x80%
    1x85%
    1x90%
    1x95%
    1x95%+

  • Chin up Strength

    Every 150s x 5

    3-4 Chin up V.0-1

    Huom! Jokaisessa toistossa 3s isometrinen pysäytys alaslasku vaiheessa. Jos voima ei riitä vetämään itseään ylös voi tehdä pelkän jarrutus vaiheen. Liikkeen voi myös skaalata matalaan tankoon.