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

  • "Bergeron open test" Workout

    20min amrap:

    • 50 wall-ball 3m (N 6kg / M 9kg)
    • 50 tuplanaruhyppy
    • 40 boksihyppy (N 50cm / M 60cm)
    • 40 toes-to-bar
    • 30 chest-to-bar leuanveto
    • 30 burpee
    • 20 raaka rinnalleveto (N 45kg / M 65kg)
    • 20 push jerk (N 45kg / M 65kg)
    • 10 raaka tempaus (N 45kg / M 65kg)
    • 10 muscle-up

  • About Time Workout

    For time:
    1 x Stairs
    21 x Power Snatches
    21 x Push Ups
    1 x Stairs
    15 x Power Cleans
    15 x Kipping Pull ups
    1 x Stairs
    9 x Front squats
    9 x Kipping Chest to Bar
     
    - Pick a weight that's challenging for each movement. The weight can increase each movement (e.g. 30/40/50kg)
    - Time cap: 22min

    'About Time' commemorates Svante L achieving 500 workouts at CrossFit Central Helsinki.

  • CrossFit total Workout

    Takakkyyky 1 rm
    Pystypunnerrus 1 rm
    Maastaveto 1 rm

  • Back squat Strength

    5x3

    • Build to a heavy 3 in 20min.

  • Ma 5.10.2020 kyykky Strength

    Kyykky 5x5x65%, 5x1 (70,75,80,85,90%)

    Suorinjaloin mave 3x6 (noin 60-65%)
    -LANTIO!!

    Kylkilankkunostot 5x20 / puoli
    -lyhyet palautukset

  • OPTIONAL Workout

    3-4 rounds

    10 DB bench
    20 banded bicep curl
    20 hollow rock

  • Saturday Smash Workout

    30 min AMRAP
    50 pistol, alt.
    30 push-up w/ hand-release
    10 hang power clean, 80/55kg

  • BBC Weightlifting - ”Äijätyönnöt” Workout

    A) ”Äijätyöntö”

    EMOM for 8 minutes of: 2 x (Power clean & power jerk) @ 75-80%
    *Äijätyönnössä tehdään ensin raaka rinnalleveto ja suoritetaan tasajalkaa ylöstyöntö heti rinnallevedon catch -asennosta. Lantiota ei siis ojenneta ensin suoraksi ja haeta sitten uutta vauhtia vaan työntö lähtee heti riven catchista.

    B) Front squats
    Front squat 3 sets of 5 @60% with 3s pause at bottom.
    - Painot lasketaan etukyykyn 1RM (90%)

    C) Accessory
    4 Rounds of
    6-8 Shoulder press @ 60%
    12 Standing bent over row with DBs
    12 barbell sit-ups

    D) Box jumps
    3-4 x 2-3 high box jumps. Tasajaloilta. Ei vauhtia, ei jännehyppyä.

  • Back squat Strength

    5x3

    Rest 3min. btw. sets.

    1x 79%
    1x 82%
    3x 87%

  • WOD Workout

    "Karabell"
    10 rounds
    3 Snatches @60/42.5kg
    15 Wall Ball@9/6kg
    Timecap: 18 mins