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

  • WARM UP Workout

    EMOM x 8-12

    1) bike
    2) 5 press + 5 push press + 5 thruster
    3) bike
    4) 5 bicep curl + 5 barbell row + 5 burpee over bar

  • Strength Workout

    EMOM x 6 MINUTES
    1 Hang Power Clean + 1 Power/Squat Clean
    Start Light and build to Moderate
    RPE 6. This is a Deload Week.

  • OPTIONAL Workout

    2-4rounds

    8+8 Db seated press
    8+8 DB s.l romanian deadlift

  • WOD Workout

    3 x 6:00 AMRAP; Rest 1:30 Between
    150m Run
    12 DBL DB Front Rack Alt. Lunges @22,5/15kg
    9 Ring/Bar Dips/Between boxes

    Reset at beginning of AMRAP
    RPE 7

    OPTIONAL COOL DOWN
    EMOM x 8 MINUTES
    MIN 1 - :45 Triceps Foam Roll
    MIN 2 - :45 Alt. 90-90 Hip Rotations

  • 12min amrap: t2b / hrpu / ilmakyykky Workout

    3 kierrosta: (12min amrap)

    • 1min toes-to-bar
    • 1min etunojapunnerrus (hand release)
    • 1min ilmakyykky
    • 1min lepo

  • Front squats Strength

    B1) Front squat 3x3x80%

  • back squats Strength

    A1) Back Squat 3x4x80%

  • All 50's Workout

    Part A:

    5 min EMOM
    10reps Floor Press

    Part B:
    25 Cal Row
    50secs Rest
    then 2 rounds of
    20 Power Cleans
    20 Push Ups
    10 Toes to Bar
    50secs Rest
    25 Cal Row

    'All 50's' commemorates Ejvind E achieving 500 workouts at CrossFit Central Helsinki.

  • Jerk 1 RM Strength

    Jerk 1 RM

  • Running workout Workout

    WORKOUT OF THE DAY:

    Metcon (quality)

    5 Rounds of:
    3 min easy
    2 min moderate
    1 min fast

    Harjoituksen tarkoitus on kehittää maksimikestävyyttä. Tavoite on juosta aina tietty aika tietyllä vauhdilla, joka määrittyy subjektiivisesti oman tuntumasi mukaan. Pyri kiihdyttämään vauhtia jokaiselle ”fast” osiolle, joten aloita hieman rennommalla vauhdilla.

    WARM-UP:

    3 kierrosta, 30-50m per liike:
    - Laukka + käsien pyörittely
    - Sotilashyppy
    - Jalanheitto x 2
    - Päkijäjuoksu
    - Polvennostohyppely 3+3

    Then

    3-4 Rounds:
    1:00min easy
    :30s moderate
    :20s fast