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

  • Weighted pull-ups Strength

    Weighted pull-ups

    8 x every 90 seconds
    3-5 strict pull-ups / weighted pull-ups (vasta/myötäote)

    *Lisäpainoleukoja kenellä menee 5 tiukkaa leukaa helposti.
    *Skaalaukset: Vastuskumpparilla jos saat joka toistolla leuan tangon päälle. Mikäli kumpparilla ei mene puhtaita, tanko räkkiin sopivalle korkeudelle ja istuen lattialta (=sopiva korkeus, kun istut risti-istunnassa ja kädet yltää suorana tankoon)

  • Optional accessory Strength

    Optional Accessory
    STRENGTH

    Deadlift 4x5, free tempo

    No more than RPE 3+ (75-80%, 4-6 reps in the tank)

  • Conditioning Workout

    EMOM x20:
    1.) 15/12 cal Row/Bike
    2.) 15 Burpees

    • Scale reps down if needed.

  • Eminem's 23rd aniversary ❤️ Workout

    Partner WOD
    2 Rounds for time, similar strength recommended
    23 x Wallball
    23 x Front Squat
    23 x Push Press
    23 x Hang power snatch
    23 x Double Unders
    Partner A works while partner B rests, then switch.
    Every set must be unbroken. If you fail, both have to run 200m.

  • 1.Back Squat Strength

    On the 0: 9 Reps
    On the 2: 7 Reps
    On the 4: 5 Reps
    On the 6: 3 Reps
    On the 8: 1 Rep
    On the 9: 1 Rep
    On the 10: 1 Rep
    On the 11: 1 Rep
    On the 12: 1 Rep
    On the 13: 1 Rep
    On the 14: 1 Rep

    Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we're after volume, versus absolute. The first four sets are completed on the 2:00, where we then transition to seven sets of singles "on the 1:00".

  • Ossian 500 Workout

    3 rounds
    10 x Kipping Pull-Ups
    10 x Power Clean @ 60/42.5kg
    15 x Wall Ball @20/14lbs
    20 x Walking Lunges

    then after 3 rounds, finish with;

    40 x Push-Ups

    'Ossian 500' commemorates Vilhelm K achieving 500 workouts at CrossFit Central Helsinki.

  • SPESSUPERJANTAI Workout

    SPESSUPERJANTAI

    For time:

    100 Deadlift 90/70 kg
    50 Pull-ups
    100 Clean 50/30 kg
    50 Push-ups
    100 Thrusters 30/20 kg
    50 Air squat

    Every 5 min 8x Burpees

    Pareittain tehtävä jumppa. Toistot saa pilkkoa miten haluaa, mutta liikkeet tulee tehdä järjestyksessä. 5 min välein molemmat suorittaa 8 burpeeta.

    TC: 50 min

  • 5x8 Barbell Glute Bridge Strength

    5x8 Barbell Glute Bridge

  • AMRAP 15min. Workout

    w/ partner:

    40 Wallballs (20/14lbs)
    40 Hang Power clean (60/40kg)
    40 Box Jumps (60/50cm)

  • Basic Conditioning Workout

    Basic Conditioning
    For 40min

    6+6 KB Turkish Get-Ups 24/16kg
    12 Inchworms
    24 Pushups
    24 Slam Ball Over Shoulder
    12+12 KB One Arm Push Press 24/16kg
    240m Run (12x20m)