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

  • Gravity Workout

    Part A)
    AMRAP 15:00
    50 Cal row
    40 Toes to Bar
    30 Shoulder to Overhead
    20 Front Squat
    10 Chest to Bar
    1:00 Rest

    After Part is finished, rest 1:00 then

    Part B)
    4:00 to find a 1RM Clean and Jerk

    'Gravity' commemorates Thomas S achieving 500 workouts at CrossFit Central Helsinki.

  • Deficit Pushups Strength

    Deficit Pushups
    3x10, Tempo 3010, Rest 90s

  • WOD Workout

    Mini 12.3 open wod
    13:00 AMRAP
    10 Box Jumps @60/50cm
    8 Push Press @52/35kg
    6 Toes to Bar

    Goal: Challenging but sustainable pace with even split times.

    Extra:
    DB Hammer Curls: 3 x 8-10 3s down. Rest 60s.

  • 21-15-9 Workout

    21-15-9 reps of
    Thrusters 42,5/30kg
    Toes-to-bar
    Bar Facing Burpees

  • ”CrossFit Games Open Workout 22.2” Workout

    Aikaa vastaan:

    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

    • maastaveto (N 70kg / M 102kg)
    • bar-facing burpee

    Time cap 10min



  • Strength 28-02-2022 Workout

    Superset x 4 sets
    Snatch Grip Pendlay Row x 8-10
    Rest 45s.
    DB Push-Ups x 8-10
    Rest 45s.

    • Option: Knee push-ups with hands on DBs for scaling.
    • Aim to improve on last week

  • 19.2.2022 Ergo´s ( Deload ) Workout

    Use every Machine. Change Every 4 minute. " Ergometriralli"

    Total Time 52 min. Moderate Pace.

    Result Calories.

  • Performance Workout

    Clean and Jerk technique (power clean and push jerk)

    For time:

    30 Ground to Overhead (95/65 lbs)
    30 Pull-Ups or Jumping pull-up
    400 Meter Run
    20 Ground to Overhead (95/65 lbs)
    20 Pull-Ups or Jumping pull-up
    400 Meter Run
    10 Ground to Overhead (95/65 lbs)
    10 Pull-Ups or Jumping pull-up
    400 Meter Run

  • WOD Workout

    6x 1min ON 30s OFF:

    1) Leuka/ rengassoutu (submax)
    2) AMRAP: Tuplat/sinkut

    Tulos: toistot

  • Hero wod Workout

    "Mark Klement"

    74-44-11 Reps for Time:
    - Burpees
    - Push-Ups
    - Sit-Ups
    - Air Squats

    This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

    At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

    The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).