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

  • 24.6.2024 3 RFT Workout

    3 Rounds For time :

    10 Bar Over Burpees
    200m Run
    5 Clean & Jerks 70/50kg

    TC 10

  • HSPU prog Workout

    EMOM8
    3-6 strict HSPU V.1-2

    Huom! Älä skaalaa liikelaajuutta! Skaalaus: Jalat/polvet boksin päällä tai pike HSPU.

  • Etukyykky 7 Strength

    2 V1 n.85%+
    4-10kg
    2 sama kuorma kuin yllä (V1)
    4

  • Strength Strength

    Sumo Deadlift
    Build to a heavy 1 over 6-8 sets. Rest 3:00
    - Sets of 5,4,3,2,1,1,1..
    Option: Build to a moderate 5

  • For time Workout

    27-21-15
    Knees-to-elbows
    Hand-release push-ups
    Russian KB swings (24/32 kg)

    SCALED WOD
    For time:
    21-15-9
    Hanging knee raises
    Push-ups from the knees
    Russian KB swings

  • Gymnastic Workout

    RX:
    Every 2.30min x 5
    1-2 set of T2B (target 8-10)
    40 DU

    Scaled:
    Every 2.30min x 5
    1-2 set of ring T2B or leg/knee raises (target 8-10)
    20-30 DU

    Skaalaukset: DU->40-50 SU or 30s DU harjoittelua

  • 060624 Torstai Workout

    On the minute for 9min
    1. 8-12 toes to bar + AMRAP burpee to target
    2. Wall ball 20/14
    3. Rest

    Rest 3min

    On the minute for 9min
    1. 8-12 box jump 60/50 + AMRAP DB reverse lunges 22,5/15
    2. One arm DB devil's press 22,5/15
    3. Rest

  • Hs practice + Gymnastics holds Workout

    Handstand practice 15min

    +

    Gymnastics holds

    5rounds:
    20s ON/40s Off
    1) hs hold
    2) chin over bar
    3) top of push up
    4) hollow hold

  • KITT vs KARR Workout

    In teams of two, 5 rounds:

    30 Alternating Partner Wall Balls
    20 Toes to Bar
    12 Clean & Jerk 60/42.5 kg
    20 Burpees Over Bar

    • Team of three? Hold of choice e.g. handstand during the wall balls. Extra theme commitment points for wall sit with plate 💀
    • Split TTB, BOB, C&J as desired.
    • Rx+ synchro 20 TTB per round.

    'KITT vs KARR' commemorates Tuukka T achieving a remarkable 2000 workouts at CrossFit Central Helsinki.

  • Conditioning 22-04-2024 Workout

    PERFORMANCE

    4 ROUNDS FOR TIME
    30/25 Cal Bike/Row/Ski
    20 V-Ups
    10 Front Rack Alt. Lunges (60/42,5)
    3 Rope Climbs

    FITNESS

    4 ROUNDS FOR TIME
    25/20 Cal Bike/Row/Ski
    20 Tuck-Ups
    10 Front Rack Alt. Lunges (moderate)
    1 Rope Climb / 6 Strict Pull-Ups or Banded Pull-Up