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 Three Strength

    BB Front Squat 4x15 (One re-rack allowed)
    Pull-ups Chest to Bar 4x12-15 (switch grips allowed)
    KB Turkish tall-sit up 4x6/
    4-4.5min
    22min

  • Deadlift Strength

    1 x 20
    1 x 15
    2 x 10
    Use 5-10kg more than last week. 3 min rest between sets. No belt. No bouncing. If you can´t increase weight: cut 10-20% from last successful set and do same sets standing on 5-10cm plates.

  • 3 kierrosta: 20 swingi / 20 wall-ball Workout

    3 kierrosta aikaa vastaan:

    • 20 swingi (amer.) (N 16kg / 24kg)
    • 20 wall-ball 3m (N 6kg / M 9kg)

    Jokainen sarja tulee suorittaa UNBROKEN. Eli, mikäli joudut laskemaan kuulan tai pallon maahan kesken sarjan, suorita 5 burpeeta.

  • Let me tell you about my best friend Workout

    100 burpees
    200 box jumps
    300 sit ups
    400m OH weighted lunges(down and back 6 times in the weight room)
    Partner holds plank the entire time partner is working
    For time
    Please post your completed time(it will be the same for both partners)

  • Sept Strength 2 Strength

    False grip refresh demo and false grip holds

    A1 False grip Inverted Ring Row 4 x 7
    A2 BB Bent Over Row (pronated grip) 4 x 9
    A3 Regular grip Inverted Ring Row 4 x 7

    ssw/

    B1 Front step (or front kick through) 4x10 per side

    Partner 1 does all As while partner 2 does Bs. Then swap

    4 min sets

    22 minutes

  • Augustrength #4 Strength

    WU: 10 reps at two lighter weights (Bench and RDL only). Then Combine style – 4 heavy sets at same weight for max reps.
    BB Bench Press 4xHEAVY Reps (235lb cap) (4-8rep range)
    2X KB or DB RDL 4xHEAVY Reps (4-8rep range)
    Sit-up 45-degree Hold + Self Ball Toss 4xMAX (Hook toe in DB/KB, stay off floor, stay hollow, and toss ball in air to yourself)
    3:30-3:45min
    22

  • Strength #3 April Strength

    Mobility: palm push ups, banded tricep + shoulder mobility, banded ankle + hip distraction
    Movement Prep: deadbugs, prisoner squats, + bw scap raises

    SA DB Row 4x10/arm (one hand and knee on bench)
    Front Squat 4x10
    Side Rocks 4x10/side

    3.5-4min rounds

    22min

  • International Superstar WODLover Workout

    15 min Partner AMRAP.

    - One is on fire and other is resting. Change each completed round -
    10 x Kipping Toes to Bar
    10 x Push-Up
    10 x Wall Ball @ 10/6kg
    +
    5 min AMRAP
    - Both working -
    Strict HSPU

    Score is total reps (15mins) and total HSPU (5mins).

    'International Superstar WODLover' commemorates Oku L achieving 500 workouts at CrossFit Central Helsinki.

  • Strength #1 April Strength

    Mobility: Banded ankle distraction, t-spine rollout
    Move Prep: palm pushups, alternating 2-point beast, crab reach

    BB FFE Split Squat 4x5/leg
    KB Pendlay Row 4x5 (5 sec eccentric; stack bumper plates under kb's if needed)
    Push Ups 4x max reps

    *if you can perform more than 8 perfect pushups add bumper plates onto back

    3min rounds

    20min

  • VOIMA/TEKNIIKKA Workout

    Every 2min for 10min (5 sets)
    20 walking lunges (32/24kg KB in each hand)