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

  • Hang power cleans & Push press Workout

    Metcon (time)

    6 Rounds for time:
    6 Hang power cleans 80/55kg
    6 Push press 80/55kg

    Timecap: 8 minutes

    Accessory (optional):

    100 Banded bicep curls
    100 Banded tricep push downs.
    *Split anyhow. Rest as needed.

  • Pull-ups, push ups & air squats Workout

    Metcon (reps)

    With continuously running clock:

    AMRAP in 5 minutes of:
    10 Strict pull-ups
    20 Push ups
    30 Air squats
    AMRAP in 5 minutes of:
    8 Strict pull-ups
    16 Push ups
    24 Air squats
    AMRAP in 5 minutes of:
    6 Strict pull-ups
    12 Push ups
    18 Air squats
    AMRAP in 5 minutes of:
    4 Strict pull-ups
    8 Push ups
    12 Air squats AMRAP in 5 minutes of:
    2 Strict pull-ups
    4 Push ups
    6 Air squats

  • AMRAP 15 Workout

    AMRAP 15

    40 DU
    20cal machine
    10 single arm devils press@22,5/15kg

  • 18.5.2023 Partner Assisted GHR Workout

    Glute Ham Raise

    5 Sets Of 5

    Go Every 2:30

  • 13.5.2023 Teams Of Three Workout

    AMRAP 22. One Work, Two Rest.

    60 Calories Echo Bike
    120 Wallball 20/14p ( 10/9 ft. )
    60 Calories Echo Bike
    80 Burpee Box Jump Overs 24"/20"
    60 Calories Echo Bike
    120 Hand Release Push-ups

  • RestDay! Workout

    7:00 Mobility
    8:00 Basic Endurance CrossFit
    9:00 Squats + Metcon ( 10.5.2023 )

    12:00 Basic Endurance CrossFit

    16:00 Squats + Metcon ( 10.5.2023 )
    17:00 Basic Endurance CrossFit
    18:00 Bar Muscle-up technique
    19:00 Mobility

  • AMRAP 6 & Repeat Workout

    AMRAP 6
    3 Wall Walks
    6 Hang Snatches 42,5/30kg
    9 Box Jumps
    12 Toes-to-bar

    Rest 2min and repeat

  • RestDay! Workout

    10:00 Mobility
    11:00 Pull-ups + Metcon ( 28.4.2023 )
    12:00 Basic Endurance CrossFit

  • Full Speed, Please Workout

    A)
    EMOM 5
    3 x Wallballs as high and explosive as possible*
    5 x Straight leg quick jumps as high and explosive as possible (see video below)

    *Ladies aim above the grey line with light ball if possible! Men take a sufficient distance from the wall so that they don't throw over the wooden space.

    B)
    A fast practice round for cleaning the engine:
    5 x Touch and Go Power Cleans @ approx 75% of 1RM
    7 x Bar Over Burpees
    1 x Stairs

    Rest 5:00

    Actual workout, against the clock:
    5 sets @ very fast!
    5 x Touch and Go Power Cleans @ approx 75% of 1RM
    7 x Bar Over Burpees
    1 min rest between sets

    Rest 5 min

    3 sets @ very fast!
    1 x stairs
    1,5 min rest between sets

    • 'Full Speed, Please' commemorates Tiia K achieving 500 workouts at CrossFit Central Helsinki.

  • WOD Workout

    Emom 12

    1) 5-10 Leukaa
    2) 15/12 Cal

    2min tauko

    Emom 12

    1) 12 KP-tempausta
    2) 8-10 Burpeeta