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

  • 2.Conditioning Workout

    "Grim Reaper"
    AMRAP 5:
    21-15-9:
    Overhead Squats (95/65)
    Toes to Bar

    Rest 5 Minutes

    AMRAP 5:
    15-12-9:
    Thrusters (95/65)
    Chest to Bar Pull-ups

    Kilos: 43/29

  • WARM-UP Workout

    15-12-9
    Wallball
    KBS
    Split Jump

    Handstand Shoulder Opener video or Shoulder Stretch on a Box video

  • "Paw Patrol" Workout

    AMRAP 12:
    60 Double Unders
    20 Toes to Bar
    10 Hang Squat Snatches 50/35kg

    Light Option

    Emom 12 (30sec on 30sec off)
    1. 10-30 Double Unders
    2. 5-7 Toes To Bar/ Knees up/ Legs Up
    3. 4-6 Hang Squat Snatch / Hang Power Snatch

  • Front squat Strength

    Front squat
    3x10r @ app. 50%
    Nice and light feeling.
    Rest as needed.

  • Vertical Jump Workout

    Vertical Jump to a Target
    4x5, Rest 2min

  • 24.1.2020 Deload Cycle Workout

    Mobility, Front Squat

    1 min Thread the needle L+R
    1 min Puppy dog knuckles down
    1 min Eagle in saddle L+R
    1 min Archer in saddle L+R
    2 min Saddle
    2 min Seated straddle
    1 min Couch stretch L+R
    1 min Supine twist L+R
    1 min Pidgeon L+R

  • AMRAP 4 Workout

    AMRAP 4
    12 Wall Balls 9/6kg
    12 Kipping Pull-Ups

  • 70's Show 2.0 Workout

    For time as a partner workout.

    27-24-21-18 reps of
    Row Cals
    Wall Ball @ 14/20lbs
    Burpee
    USA KB Swings @ 16/24kg
    then...
    20m Each of 'kottikärry' walk (wheelbarrow walk) to finish.

    • Partners will both complete one movement (e.g. row 27 cals), before advancing.
    • Only one person working at a time.

    '70's Show 2.0' commemorates Pia P achieving 1000 workouts at CrossFit Central Helsinki. Thanks for the commitment Pia!
    This workout builds on her 500 workout

  • "Part Time" Workout

    3 Rounds:
    12 Lateral Dumbbell Burpees
    21 Pull-ups

    Directly Into...

    3 Rounds:
    12 Alternating Dumbbell Snatches 22.5/ 15kg
    21/15 Calorie Row/ Assault Bike

  • AMRAP 8min. Workout

    12 OHS
    12 KB-swings
    12 Box jumps

    • Rx:
      Barbell: 40/30kg
      KB: 24/16kg

    • Masters:
      Barbell: 35/25kg
      KB: 16/12kg

    • Scaled:
      Barbell: 30/20kg
      KB: 12/8kg