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

  • 10 Min EMOM Workout

    10 Back step lunges 60/40kg
    Front rack

    Try to add a bit of weight from previous weeks

  • Romanian Deadlift Strength

    5x8 Romanian Deadlift

  • Takomon "Tilaa kinkulle" wod Workout

    For time:

    200 DU
    100 Air squats
    80 burbees
    60 WB
    40 T2B
    20 Push-ups / strict HSPU
    10 Wall climbs

    TC 35min

  • 2RM clean Strength

    Find your 2RM clean

  • Deadlift 1 RTM (TEST) Strength

    Find your 1 RTM = 1 rep technical max
    This will work as your reference for the upcoming progressions
    Post your score and weaknesses to compare to the later re-test

  • Karen Workout

    Karen, for time:

    150 Wallballs 20/14 lbs

    TC: 12min

    *valitse pallon paino niin, että jaksat heittää rx targettiin ja saat tehtyä väh. 12 toistoa per minuutti.

  • Rowing Cooper Workout

    Row as many meters as possible in 12 minutes.

  • Skills (HSPU Strict/Kipping) Workout

    -Headstand progressions:
    1) Tripod and knees on elbows
    2) Hip extension, straight back, knees off elbows
    3) Leg extensions
    4) Headstand - pike position -headstand

    -3 x 5 at Technical progression

    -Kick-up to handstand

    -3 x 5 Kick up to handstand (kiss the wall)

    -TEST (Max Set)
    1. Kipping HSPU
    2. Kipping HSPU 1/2/3 Abmat
    3. 2 x DB Push press (min 10 reps)

  • Samuli Workout

    8 rounds for time:

    • 10 Mountain Climbers (per leg)
    • 10 Toes to Bar

    • 10 Weighted Box Step-ups

    • Finisher

    • 9 Wall Climbs

    • 1 Rope Climbs

    Internationally acknowledged Finnish mountain climber Samuli Mansikka, 36, and the nepalese Pemba Sherpa died the 24th of March 2015 when descending Annapurna. Between his mountain climbing expeditions Samuli trained at CrossFit Herttoniemi where Samuli was well-known, from many years by some. The death of Samuli was a shock and a great loss and Samuli is being sorely missed. Samuli dying doing what was important and dear for him does not ease the grief but that Samuli managed to reach the top of Annapurna, 8091m, which is considered as one of the most dangerous and difficult mountains to climb, was a great achievement.

  • Etukyykky 8,8,8 Strength

    Etukyykky 8,8,8

    nousevilla painoilla, tauot 2 min.