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

  • Kuppipitotabata Workout

    Kuppipito 8x20/10s.

  • Morning Intervals Workout

    10K
    Row or Ski

    With your Buddy

  • 30 min parin kanssa Workout

    30min parin kanssa

    3 raaka rinnalleveto
    5 etunojapunnerrus
    7/5 cal laite

    Tekijä vaihtuu kokonaisen kierroksen jälkeen.
    (Yksilöversiossa kierros alkaa 1.45 tai 2.00 min välein)

  • “CALCULATED RISK” Workout

    AMRAP 30:
    Max Calorie Row / AB / Ski

    Every 3 Minutes [Starting at 0:00]:
    5 Box Jumps
    10 Burpees
    15 AbMat Sit-ups

    *Score = Sum Total Ergo Calories

    PARTNER VERSION

    [Team of 2]
    AMRAP 30:
    P1- Max Row / AB / Ski Calories
    P2- 5 Box Jumps, 10 Burpees, 15 AbMat Sit-ups

    -Switch stations after completion of full round
    -Score = Sum Total Row Calories

  • Return Trip To Beach Party Workout

    1000m Row (enter the party)
    120m x Farmer Carry @32/24kg
    1 x Stairs

    25 x Kipping Pull-Up
    25 x Hand Release Push-Ups
    25 x Burpee Box Jump Over @51/61cm

    1:00 Rest (drink break!)

    25 x Burpee Box Jump Over @51/61cm
    25 x Hand Release Push-Ups
    25 x Kipping Pull-Up

    1 x Stairs
    120m x Farmer Carry @32/24kg
    1000m Row (leave the party)

    • The pull-ups, push-ups and BBJO can be split and done in any order to achieve the required reps.
    • 34:00 Time Cap

    'Return Trip To Beach Party' commemorates Ole M achieving 500 workouts at CrossFit Central Helsinki.

  • Climbing up Workout

    20 Min AMRAP
    3 cal machine
    3 t2b
    3 power snatches 40/30kg
    6
    6
    6
    9
    9
    9
    ..
    ..
    ..

    Continue adding 3 reps on each movement
    Post total reps

  • for time Workout

    3rds for time
    15 DB Power Clean w/2DBs
    30 DU
    15 HSPU
    8 Burpee over DBs

  • 8.4.2022 Four x 3 Workout

    AMRAP'S

    AMRAP 3 Calories Bike Erg
    AMRAP 3 One Arm Dumbbell Thruster 22,5/15kg
    AMRAP 3 Calories Echo Bike
    AMRAP 3 Strict Pull Ups

  • For time Workout

    For time:
    50 hop over bar
    25 deadlift
    50 hop over bar
    25 hang power clean@60/40kg

    (Target under 5min, Time cap 8min)

  • Split jerks Strength

    Split jerk 10x2x75%