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

  • Conditioning 15-03-2023 Workout

    PERFORMANCE
    ON A 22:00 RUNNING CLOCK...*
    20-40 Ring Muscle-Ups
    60 Deadlifts @100/70kg
    80/60 Cal Bike/Row/Ski
    240 Double Unders

    FITNESS
    ON A 22:00 RUNNING CLOCK
    20-40 Strict Pull-Ups / Self Assisted Pull-Up / 1:00 Total Bent Arm Hang / 2:00 Total Hang
    60 Deadlifts @70/50kg
    60/40 Cal Bike/Row/Ski
    360 Single Unders

  • Sole Mikhää Workout

    5 rounds for time;

    200m Row
    8 X Kipping Pull-Ups
    10 x Overhead Squat @ increasing weight each round
    30 x Double Under

    • All OHS taken from the floor
    • Male RX: 50-55-60-65-70kg
    • Female RX: 30-35-40-45-50kg

    'Sole Mikhää' commemorates Matias R achieving 500 workouts at CrossFit Central Helsinki.

  • Painonnosto: Jerk Dip Squat + Split Jerk Strength

    Do 3+1 and work up to 80% of your 1RM Jerk. 15 min.

    For Jerk Dip Squat, bend at the knees only just as you would for the jerk with a smooth and controlled tempo, and stand again with the same controlled tempo. This is not a quick, springy movement like the actual dip and drive of a jerk, but a controlled strength movement.

    http://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/

  • Ergo progression 2/5 Workout

    Metcon (reps)

    Ergo progression 2/5

    3 Rounds of
    2:00 minutes calories bike
    Rest 0:30s
    2:00 minutes calories row
    Rest 0:30s
    2:00 minutes double-unders
    Rest 0:30s

  • BBC Weightlifting - Snatch Workout

    A) Snatch

    Tempaus nelosia, nousu raskaaseen painoon.
    2 x sama paino ennen lisäämistä
    Ei tng, ei pudottamista.

    B) Snatch hi-pulls

    4 sets of 3 snatch hi-pulls @85%

    C) Squats

    4 x 7/13 @ 70%
    * Painot lasketaan 90% etukyykyn arviosta.
    * Ensin seitsemän etukyykkyä ja heti perään 13 takakyykkyä.

  • Mobility Workout

    How did it go?

  • BBC Weightlifting - Jerk Workout

    A) Jerk, 10-12 x 2-3 @ 65-75%. 3s paussi catchissa.
    Nosto 2:00 min välein.

    B) Squats

    5 x 4/8 @ 70%
    * Painot lasketaan 90% etukyykyn arviosta.
    * Ensin neljä etukyykkyä ja heti perään kahdeksan takakyykkyä.

    C) Accessory

    3-4 Rounds of
    20 Deadbugs
    12 Standing bent over row with DB’s
    12 Hip extension on GHD, pause at top.
    Rest 1:00 min between sets.

    D) Box jumps

    High box jumps, 3-4 x 2-3.
    Lähtö tasajalkaa, ei vauhtia tai jännehyppyjä.

  • 7 sets for load Workout

    1 power clean
    1 hang power clean
    1 jerk

    ScaledWOD
    7 sets for load:
    3 power cleans
    3 hang power cleans
    3 jerks

  • 6.5.2023 Run Forest, Run ! Workout

    Väinölänniemi / Radalla.

    Voit alkaa asettamaan itsellesi tulos tavoitetta. Vielä sen ei tarvitse / pidä olla lopullinen. Tänään kokeillaan ensimmäisen kerran kierrosvauhteja.

    Lämmittely hölkkää 800m + venyttelyt.

    7 x 400m. Lepo 1:30 välissä. Tavoite vauhti +10 sec per kierros. Esim. jos tavoitteena on 2400m. Kierrosaika 2:00. Juokse tänään 2:10 kierroksia. Tavoitteena 3000, juokse tänään 1:46 kierroksia.

    Liitteenä taulukko.

  • WOD Workout

    3 x 4:00; rest 2:00
    3 Wall Walks
    20 Alt. DB Snatch @22,5/15kg
    25 Box Jumps @60/50cm
    Max Strict HSPU/Pike Push up in Remaining Time.
    RPE 7

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Side Lying Open Books
    5/5 DB Upright Rows
    :30 Box Prayer Stretch
    -Rest as Needed b/t Sets-