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

  • Endurance WOD Workout

    Aim for HR Zone 2-3 for the whole workout
    (Rest 1min at any point to lower heart rate if necessary)

    50min @ easy pace:
    30cal machine/400m jog/2min jump rope
    8-12 strict knees to elbows
    40m sandbag carry

    30cal machine/400m jog/2min jump rope
    3+3 turkish get up
    20m+20m heavyish SA KB front rack carry

    30cal machine/400m jog/2min jump rope
    8-12 kang squat with press
    8-12 slow OHS

  • WOD Workout

    3 Rounds for time:
    30 Double Unders
    20 Burpees
    10/7 Cal Bike/Row/Ski

    Goal: Challenging pace but room to speed up in the last minute with a sprint finish
    Timecap: 11:00

    Extra:
    Banded Pushdowns with an underhand grip: 4 x 20. Rest 60s.

  • CFPORVOO WOD 27.5.2022 Workout

    For time
    30 deadlifts 70kg/50kg
    50 DUs
    20 back squats 70kg/50kg
    40 cal row
    10 STOH 70kg/50kg
    30 cal airbike

  • Kärrypolku Workout

    20:00 Tabata
    8 sets of :20 work, :10 rest for each movement
    No additional rest between movements!

    1. USA KB Swings
    2. Walking Lunges, with or without KB, your choice
    3. KB High Pull
    4. Wall Sit
    5. Hollow Rock

    'Kärrypolku' commemorates Johanna R achieving 500 workouts at CrossFit Central Helsinki.

  • Wes Workout

    "Wes"
    For time:
    Run 800m with a plate 10/5kg

    14 Rounds of:
    5 Strict Pullups
    4 Burpee Box Jumps (60/50cm)
    3 Cleans (80/60kg)

    Run 800 with a plate 10/5kg

  • 220422 Perjantai Strength

    A) High box jump 3x3

    B) Every 2min for 4 rounds
    3-position snatch (hi-hang, hang, low hang)

    C) Every 2min for 4 rounds
    1-2: 1 low hang pull + 2 low hang snatch @60-70%
    3-4: 1 low hang pull + 1 low hang snatch @70-80%

  • Strength Workout

    Push Press + Push Jerk
    Build to a heavy 1 + 1 over 6 sets. Rest 2:00

    Reset at the shoulder between reps.

  • Hard Core Workout

    Accumulate 10 rounds of:
    5 Hollow lifts
    5 Hollow rocks
    5 Alternating V-ups on each leg

  • 30.4.2022 Long Distance Workout

    AMRAP 18 x 2

    AMRAP 1 )

    Row Calories

    Rest 3 Minutes.

    AMRAP 2 )

    Echo Calories
    Bike Erg Calories

    *change bike after 9 min.

    Result is total Calories.

  • Strict pull up 3 x 6 Strength

    Weighted/ negative 3 x 4 (3sec)/ light Band
    - jos olit viime viikolla pyri tekemään samalla tyylillä mutta nyt yksi toisto lisää/ sarja!