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

  • 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.

  • Viikko 4. PK treeni A. Lenkki Workout

    Tee sinulle sopivana aikana.

    Kevyt 3 km lenkki
    Lopussa tekniikkaa vedot 3 x 10 m kantapäät pakaroihin + 10 m polvet rintaan + 10 m ristiinaskellus, molemmat kyljet. Vetojen välissä 1-2 min palautuksena kevyt jouksu / hölkkä..

    Voit laittaa ajan ylös, mutta tarkoitus on tehdä rauhallinen lenkki, jossa sykkeet pysyvät matalina.

  • AMRAP 10: etuaskelkyykky + vatsa- + kylkikeinunta Workout

    AMRAP 10 min:

    8 front lunges, 40/60 kg
    12 hollowrocks
    12 superman rocks

  • In teams of three Workout

    "I Go, You Go":
    Row 100kcal,
    100 Sit-Up,
    100 Air Squat,
    100 Burpee

  • Tuesday 4th August Workout

    Olympic Lifting

    EMOM (every minute on the minute) x 10mins
    Clean Pull + Power Clean x 2

    • Choose a weight that builds confidence in the movements.

    Conditioning 1

    EMOM (every minute on the minute) x 8mins

    Alternate between
    Even: 4 x Hang Power Clean
    Odd: 20 seconds x Double Under

    Conditioning 2

    EMOM (every minute on the minute) x 8mins

    Alternate between
    Even: 4 x Hang Power Clean
    Odd: 20 seconds x Nose and Toes Hold

    Record details for each of the 3 sections.

  • Fitness/Performance Workout

    A.
    Four sets of:
    Walking Lunges with Dumbbells x 20 steps @ 20X0
    Rest 60 seconds between sets

    *NOTE – If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.

    B.
    In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
    200 Meter Row
    10 Burpees