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

  • Interval Workout

    EMOM 16 mins
    1. min : 3 Ring MU / Banded MU
    2. min : 7 Double KB Jerk
    3. min : 9 HSPU kipping
    4. min : 11 Double KB FS

  • Strength Strength

    Push Jerk
    5 sets of 1 rep
    - Heavy weight
    - go for a PR attempt if you feel good

    between sets :
    5/5 DB Row in plank

  • WOD Workout

    3 rounds for time
    40 m Oh walking lunge @20/10kg plate
    500 m row

    Time cap : 15 mins

  • Partner WOD Workout

    Team of 2
    AMRAP 5
    A - MAX Cal Row
    B - MAX STOH 60/40 kg
    2 min Rest
    A - MAX STOH 60/40 kg
    B - MAX Cal Row

  • C&J Strength

    C&J (Squat Clean)

    12 sets, rest 60-90sec between sets:
    1-6 sets: 2x C&J @72-76%, Drop and Go
    6-12 sets: C&J @76-82%

    Lift with good form and be fast!

  • Snatch Strength

    Snatch

    12 sets, rest 60-90sec between sets:
    1-6 sets: 2x Snatch @72-76%
    6-12 sets: Snatch @76-82%

    Concentrate on your speed under the bar. Don´t go crazy with the weights! Drop and Go.

  • CFPORVOO WOD 18.4.2018 Workout

    10 rounds
    1,5 min ON/30s Off
    8 C2Bs
    8 Burpees
    8 deadlifts 90kg/60kg

  • WOD Workout

    Running clock
    0-5 mins : Amrap bar over burpees
    5-6 min : Front Squat hold
    6-11 mins : amrap Cindy
    11-12 min : DL hold

    Use the weight of the hang squat clean of the first part!

  • Tomahawk Workout

    21-15-9 reps of
    Calorie Row
    Thruster @ 42.5/30kg

  • BIG NIKO Workout

    "BIG NIKO"

    15:00 AMRAP
    Wall Climbs

    'BIG NIKO' commemorates Niko P achieving 500 workouts at CrossFit Central Helsinki.