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

  • Strength 04-04-2024 Strength

    Tempo Deadlift @ 31X1
    5-5-5-5 reps

    • Start Light and Build to Moderate+.

    Remember Reading Tempo
    3 down, 1 bottom, aggressive up, 1 top

    1st Number is 'Down Portion'
    2nd Number is 'Down Position'
    3rd Number is 'Up Portion'
    4th Number is 'Up Position'

    • RPE 6

  • Quarterfinals Workout 2. Workout

    RX:
    3 rounds for time:
    50 wall-ball shots @9/6kg
    50 lateral burpee box jump-overs/burpee over line

    Scaled:
    3 rounds for time:
    50 wall-ball shots @6/4kg
    50 lateral burpee box jump-overs/burpee over line

    TC 20min

    RPE 4.5

    Huom! Burbeiden tavan voi valita tilan mukaan.

  • 1.Stamina Squats Strength

    Alternating On the Minute x 12 (6 Rounds):
    3 Front Squat
    6 Back Squats

    Barbell: 72% of 3-Rep Max Back Squat

    Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

  • Never Gonna Give You Up Workout

    For time;
    40 Cal Row/Bike/Ski
    30 Total One Arm DB Push Press
    20 Total Renegade Rows
    10 Kipping Pull-Ups

    40 Double Unders
    30 USA Kettlebell Swings
    20 Total Ball Russian Twists
    10 Toes to Bar

    40 Cal Row/Bike/Ski
    30 Wall Balls
    20 Hang Squat Cleans
    10 Thrusters

    10 Laps of the Carpet

    • It’s up to everyone to choose the weights (light would be my suggestion)
    • Time Cap 40:00, goal time around 30:00
    • P.S. Any chance “Never gonna give you up” song by Rick Astley can start together with the workout? 🎶👀
    • 'Never Gonna Give You Up' commemorates Dorin B achieving 500 workouts at CrossFit Central Helsinki.

  • WOD Workout

    7min AMRAP ygig

    8 Raakatempausta (kevyt)
    4 Tangon yli burpeeta

  • 240524 Perjantai Strength

    DELOAD WEEK

    A) On the minute for 5min
    1 snatch pull
    1 tall snatch
    1 drop snatch
    These are warm-up / technique sets so use dowel, barbell or very light weight

    B) Every 1,5min for 8 rounds
    1 snatch pull
    1 low hang snatch
    1 overhead squat
    @50-70% 1RM

    C) Reverse TABATA (8 rounds 10s on / 20s off)
    Overhead squat hold

  • Double AMRAP 7 Workout

    AMRAP 7
    3 Wall Walks
    6 Thrusters 42,5/30kg
    9 Bar Facing Burpees

    Rest 3min

    AMRAP 7
    7 Pullups
    14 Wall Balls
    28 Double Unders

  • Etukyykky 3 Strength

    2x3 v1 (+edelliseen viikkoon, jos hyvä päivä)
    1x8 -10-20kg

  • WOD Workout

    YGIG 8min x2

    1)
    30cal
    30 Istumaannousua

    3min tauko

    2)
    30 KP-tempausta
    80 Tuplaa/Sinkkua

    *Toistot saa jakaa miten vaan

  • BBF 190524 Workout

    A) In a 6min window
    35/28 Cal Row
    400m Run
    +
    Max Cal Row in the remaining time

    3min rest

    B) AMRAP 6
    5/5 Hammers Curls
    5/5 Renegade Rows
    20/20 Russian Twists

    3min rest

    C) AMRAP 6
    12/9 Cal Bike
    12 Wall Balls
    12 KB Swings 24/16kg

    3min rest

    D) In a 6min window
    Run 600m
    +
    AMRAP in the remaining time of
    5/5 Single Arm Standing Bent over Rows
    5/5 Single Arm Shoulder to Overhead

    3min rest

    E) EMOM 6
    (40sec ON/20sec OFF)
    1) Cal SkiErg
    2) Sit-ups