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

  • 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!

  • It is What It Is Workout

    Buy in:
    1000 m Row/ Ski, or 2000 m Bike Erg/ 4 x stairs

    Then;
    10 DB / KB Burpees
    20 Alt. Snatches,
    30 Goblet Squats
    40 Russian Twists
    50 Renegade Rows (total reps, without the push up)
    40 Russian Twists
    30 Goblet Squats
    20 Alt. Snatches
    10 DB / KB Burpees

    Cash out:
    1 min. Wall Sit

    • 35/50 lbs DB’s or KB’s @16/24 kg
    • Melina's Instructions: 'Challenge yourself with the weights today and split the reps wisely'

    'It is What It Is' commemorates Melina A achieving 500 workouts at CrossFit Central Helsinki.

  • WOD Workout

    4 rounds for time
    20 alt DB Snatch @22,5/15kg
    20 Ring Rows
    200 Meter Run/ 250m row
    Rest 60s
    Timecap : 17 mins
    Goal: Challenging effort but minimal drop-off in split times - this means play smart with the ring rows in the early rounds.

    Extra: Leaning Away Lateral Raise: 3 x 8-10 each. Rest 60s.

  • 200422 Keskiviikko Workout

    Easy aerobic conditioning

    6-5-4-3-2-1 minutes of:
    1. Easy row
    2. Easy pace AMRAP:
    8 squat
    8 shoulder taps
    8 sit-up
    8 KB sumo deadlift high-pull 16/12