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

  • 32 Min EMOM Workout

    32 Min EMOM
    Alternate
    1. 1-5 Ring Mu's ( strict pull up and dip)
    2. 30-40 DU's
    3. 15 KBS 24/16KG
    4. 18/15 CAL Row

  • EMOM x10 Workout

    Odd: 8 S2OH
    Even: 15/12 cal Row

  • Row-off Workout

    3 minutes proper Row mechanics instruction then,

    Two teams

    Cycle through one after the next. 100m row as fast as possible.

    Each time you've completed your 100m segment, 1 gym length of reverse leopard crawls* followed by 10 scissor jumps.

    15 minutes AMRAP. How many rounds will your team get? No jumping ahead in line. Cheer your team on and push each other. Be the winning TEAM.

    *If you lose your pattern drop down to your knees and complete few steps of reverse baby crawls to get it back. This should be a fluid continuous movement. Baby crawls over get stuck unsure what foot goes next.

    20 minutes

  • Fitness/Performance Workout

    A.
    Find your max power clean

    Then,

    For time:

    15-12-9-6-3

    Power clean 70/40kg
    Strict pull-up

    B.
    Complete as many rounds and reps as possible in 12 minutes of:
    30 Double under or lateral jumps
    20 wallball
    10 Toes to Bar or Knees to Elbow

  • Seal Team 31 Workout

    Liikkeet:*

    1. Kuulan pyöritys kehon ympäri
    2. Etuheilautus
    3. Etuheilautus, oikea käsi
    4. Etuheilautus, vasen käsi
    5. Rinnalleveto+työntö, oikea käsi
    6. Rinnalleveto+työntö, vasen käsi
    7. Hauiskääntö, ote kuulan sivuilta
    8. Punnerrus selinmakuulla, oikea käsi
    9. Punnerrus selinmakuulla, vasen käsi
    10. Hauisheilautus, oikea käsi
    11. Hauisheilautus, vasen käsi
    12. Askelkyykky, oikea jalka
    13. Askelkyykky, vasen jalka
    14. Etukyykky

    Suoritus pareittain, toinen suorittaa, toinen lepää.
    Minuutti työtä, minuutti lepoa.
    Levossa suoritetaan haarahyppyjä.
    Vaihtoaika 5 sek.

    Miehet 20Kg, Naiset 16kg kahvakuula.

  • Pause Back Squat Strength

    Pause Back Squat 5x3 with 5 sec pause

    Single Leg KB RDL 5x6/leg

    DB Reverse Fly 5x10

    4-4.5min rounds
    25mins

    Stretch of the Day
    -Crossack squat hold

  • PariTonnia Workout

    Miehet 2000kg
    Naiset 1500kg

    Kilot lattialta suorille käsille mahdollisimman nopeasti. Tämän jälkeen samanverran toistoja HSPU.

    Esim. miehellä 50kg tangossa tarkoittaa 40 toistoa yhteensä, tämän jälkeen myös 40 toistoa hspu.

  • 4x4 AMRAP! Workout

    4 x 4 min AMRAP

    8 x Hang Power Clean @ 60/40kg
    6 x Hand Release Push-Up
    4 x Kipping Pull-Up (scale: 6 x Kip + 6 x Ring Row)

    • Rest 4mins between each AMRAP.

  • DB Incline Row 4x10 Strength

    DB Incline Row 4x10

    Single Leg Glute Bridge 4x8/leg (bumper plate on stomach/thighs)

    Pushup Glide 4x10 (top of pushup, push your shoulders forward and plantar flex your feet. Hold shoulder blades stable)

    Mobility 30sec

    4.5-5min rounds
    25min

  • Flash Workout

    21-15-9 reps of;

    Overhead Squat @ 50%/42.5% of bodyweight
    Push-ups

    *If you split a set, you get a 3 burpee-over-bar penalty. Unbroken = no burpees.

    'Flash' commemorates Antti P achieving 500 workouts at CrossFit Central Helsinki.