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

  • Warm up Workout

    With red or blue band
    30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
    with miniband :
    15+15 banded side steps
    10+10 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech
    then
    2 rounds
    1:30 cardio machine
    10 ring row
    10 scap pull ups
    10 medball thrusters
    10 kip to swings
    then
    workout prep
    2 sets
    6 wall ball
    6 toes to bars / knees to elbows

  • 6.12.2020 Workout

    Overhead Squat

    5 x max reps 60% Back Squat

    SO 3:00

  • Conditioning 02-12-2020 Workout

    Complete in any order;

    A)
    KB March
    4:00 @ sustainable pace

    B)
    Stairs
    5 trips @ sustainable pace

    C)
    Row
    8:00 @ sustainable pace. Rest 2:00

    D)
    10:00 x Max 50 Meter Trips.

    E)
    Banded Pulldowns
    100 Reps AFAP.

  • Boot camp cardio & bodyweight training Workout

    3 RFT
    30 Jumping Jacks
    10 Pull-ups
    30 Mountain climbers
    15 Push-ups
    30 High knees
    20 Hollow body leg lifts

  • CFPORVOO Gymnasty complex 2 Workout

    3 rounds
    12 Hollow rocks
    10 v-ups
    10 leg raises
    10 perfect push ups

  • Snatch - Burpee Strength

    EMOM 16
    Alt. A and B

    A. Snatch + Hang Snatch
    B. 10 Burpee over bar

    • Start at about 60% and add

  • Keskiviikko 25.11. Workout

    4 sets
    5 Min Amrap
    20/15 Calorie Row
    20 DB/KB Stoh
    20 Box Jumps
    10 Strict pull up
    -Rest 90s between sets-

  • 1984 Testarossa Workout

    12:00 EMOM

    00:00-01:00
    Max Cal Row

    01:00-10:59
    19 Double Unders / Minute
    84 Clusters* @ 42.5/30kg
    *Chip away at these in the remaining time each minute after the DUs

    11:00-12:00
    Max Cal Row

    Scoring:
    1. Total Calories minus number of incomplete clusters
    a. If all 84 clusters are completed, add a “zero” to your score
    b. If you finish the clusters earlier than min 11, then skip the next DUs and start rowing straight away for the remainder of the time

    '1984 Testarossa' commemorates Gökhan Y achieving 500 workouts at CrossFit Central Helsinki.

  • Perjantai 20.11. Workout

    For Time
    80 Cal Row
    60 Wall ball

  • Front squat & Speed steps EMOM Workout

    E3MOM for 12min
    10 Front squat 60-70 / 35-45kg
    50 Speed steps