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

  • Back squat waves Strength

    E3MOM x5 - Back squats:
    - reps 3-2-1-2-1+
    -- viimeinen setti on maksimitoistot ilman failia.
    - percentages of 1RM / RPE 9,5:
    -- 3 reps: 90-93 %
    -- 2 reps: 92-95 %
    -- 1 reps: 97-100 %

    Skaalaus: Jos on vahva päivä, voit käyttää prosenttihaitarin yläpäätä ja viimeisessä sarjassa testata montako toistoa tulee vanhalla ykkösmaksimilla (100% of 1RM) - jos taas ei ole lennokkain kyykkykeli, pysyttäydy prosenttihaitarin alalaidassa ja säästellään paukkuja parin viikon päästä tehtävään 1RM uudelleen testaukseen.

  • Clean complex Workout

    Clean complex: (10-15min)

    1 Clean pull +
    2 Tall clean +
    2 Push jerk in split

    Huom! Kevyt ja tekniset painot. Kompleksi toimii lämmittelynä raskaampia nostoja varten.

  • 121023 Torstai Workout

    DELOAD WEEK

    A) Handstand push-up technique

    B) 2 rounds
    90s easy row
    Every 30s for 90s: 4-6 handstand push-up
    90s easy row
    Every 30s for 90s: 6-8 push-up
    90s easy row
    Every 30s for 90s: 1-2 wall walk

  • Back squat waves Strength

    Back squats - E3MOM x5:
    - reps: 5-4-3-4-3+
    -- viimeinen setti on maksimitoistot ilman failia.
    - percentages of 1RM / RPE 8:
    -- 5 reps: 81 %
    -- 4 reps: 84 %
    -- 3 reps: 86 %

  • WOD Workout

    RX
    2 SETS FOR TIME; Rest 3:00 between
    200m KB Farmers Carry @24/16kg
    100 Double Unders
    50/40 Cal Bike/Row/Ski
    25 Toes to Bar

    SCALED
    2 SETS FOR TIME; Rest 3:00 between
    200m KB Farmers Carry @16/12kg
    200 Single Unders
    40/35 Cal Bike
    25 Knees to Chest
    Complete in any order, but you must finish all the reps of that particular movement before progressing.
    RPE 7

    Total timecap: 25 mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10/10 Seated Single Leg Lifts
    :30 Child's Pose
    10 Seated Double Leg Lifts
    30 Banded Tricep Extensions
    -Rest as Needed btw Sets-

  • There Are No Free Lunges Workout

    AMRAP 22min
    3 Wall Walks
    6 Bar Muscle-Up
    12 Thrusters @42.5kg / 30kg
    6 Deck to Pullover
    30 Double Unders

    Rest 2:00 after the AMRAP

    Back Rack Laternating Lunges
    - Then for every round completed, do 20 reps of Alternating Back Rack Lunges at the same weight you used in the workout. E.g. 3 rounds completed do 60 alt. lunges.

    • Scaling options available as normal. Pullovers will be scaled to box over burpees with a high box.

    'There Are No Free Lunges' commemorates Lasse L achieving 500 workouts at CrossFit Central Helsinki.

  • 3.11.2023 Endurance EMOM Workout

    EMOM 42 @HR Zone 3 ( 4 )

    Minutes 1 - 3 : Row Calories
    Minute 4 : 3 Strict HSPU + 9 Wallball 20/14p
    Minute 5 : 20 Kettlebell Swing 24/16kg
    Minute 6 : 12 Air Squat + 10 Sit-Ups

    Score : Total Calories

  • Intervals Workout

    4x
    New round every 4th minute

    Each for time
    15-20/13-15 Cal.
    12 DB/KB Hang Power Clean & Jerk, heavy!
    9 Burpee Box Jump Overs

  • 30.10.2023 Snatch EMOM Strength

    Minutes 1 - 5 : Snatch Pull + Snatch High Pull + Power Snatch ( 1+1+1 )
    Minute 6 : Rest
    Minutes 7 - 11 : High Hang Squat Snatch + Hang Squat Snatch ( 1+1 )
    Minute 12 : Rest
    Minutes 13 - 17 : Snatch Pull + Squat Snatch ( 1 + 1 )
    Minute 18 : Rest
    Minutes 19 - 23 : Snatch ( Power or Squat )

    Score : Last 5 reps.

  • 261023 Torstai Workout

    A) Bar muscle-up technique

    B) 20min AMRAP
    5 bar muscle-up
    10 box jump 60/50
    15 sit-up
    20 KB swing 24/16

    You go / I go full rounds with partner