Vaikuta vastaamalla käyttäjäkyselyymme!

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

  • Bench Press Strength

    6 sets of Bench Press
    Set 1: 4 @80%
    Set 2: 4 @80%
    Set 3: 6 @75%
    Set 4: 4 @85%
    Set 5: 4 @85%
    Set 6: 6 @80%
    - Rest 2-3min btw sets

  • 16.8.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    2 rounds:

    10 GTOH päkiöille, lintti

    5+5 Windmill, lintti

    5+5 Plank Shoulder Tap

    2+2 BEAR & Down Dog to SHOULDER lift + BEAR & Down Dog to Toe Taps + BEAR

    10-15 + 10-15 Seated Hamstring Curls With Band

    30 sec PIKE HOLD or ELEVATED PIKE HOLD or WALL WALKS or HANDSTAND KICK UPS

    Sn

    Jerk

    BACK SQUAT
    5x5@nousu 75-80% pal 2min

    CLEAN PULL

    OHEISHARJOITTEET 2-3 kierrosta

    8-12 FEED / BANDED ASSISTED PULL UPS / STRICT PULL UPS + 30s NEGATIVE PULL UPS hitaasti alas

    8-12 FLOOR BENCH, DB/KB "sotilaspenkki"

    15 BULGARIAN SPLIT SQUAT - kuormaa

    15-20 PULLOVER, DB - yläselkä penkillä

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s LIIKE/PUOLI, TEE KOTONA!

  • Strength Strength

    Banded Deadlift
    6 x 3. Every 60s.
    - These are SPEED reps, use approx 60% of 1RM

  • Deadlift Strength

    Deadlift 5 @75%
    Deadlift 3 @80%
    Deadlift 1 @90%
    Deadlift 5 @75%
    Deadlift 3 @80%
    Deadlift 1 @90%
    Deadlift 5 @80%
    Deadlift 3 @85%
    Deadlift 1 @95%
    Deadlift 5 @80%
    Deadlift 3 @85%
    Deadlift 1 @95%

    Complete as:
    4 rounds of:
    Deadlift 5-3-1
    - Rest :40 btw sets, 3min btw rounds.

    Rounds 1-2: 75-80-90%
    Rounds 3-4: 80-85-95%

  • Strict pull up 3 x 5 Strength

    Weighted/ negative 3 x 3 (3sec)/ light band

  • MAX REPS Workout

    3 rounds for reps

    1min max reps Kipping hspu
    Rest 20sec
    1min max reps Kipping t2b
    Rest 20sec
    1min max reps DU’s
    Rest 1min between rounds

    • Quality first!

  • Intervals Workout

    Intervals 6x 40s On / 20s Off

    1) echo
    2) Db snatch
    3) shuttle run
    4) sit up/ v up

    (Total 24min )

  • Hold-On-A-Thon Workout

    Pre-Fatigue
    Two rounds of:
    :50 Roll empty barbell forward in hands
    :20 Free hang
    :50 Roll empty barbell backwards in hands
    :20 Free hang

    A)
    7 min AMRAP Pull-ups (strict or kipping, no butterfly this time)
    Every time you drop, 30 Double Unders
    - Starts with DUs
    - Scaling:
    3 Sloooow PU negatives (>6 sec down), or 3 Slow Negative Ring Rows
    8 Burpee Broad Jumps between sets (Zach's request!)

    Rest 2-3 min

    B)
    7 min AMRAP Toes to Bar
    Every time you drop, 8 Burpee Box Jump-Overs
    - Start with BBJOs

    C)
    Finisher/extra:
    3 x 12-15 Zottman curl
    Rest 60s
    - Keep this light! Just not too light.

    'Hold-On-A-Thon' commemorates Zach A reaching 500 workouts at CrossFit Central Helsinki! Well done!

  • Pull up 1RM Strength

    10mins to find max weight

  • Endurance WOD Workout

    Aim for HR Zone 2 from start to finish

    (Machine for 45-50sec, save time for transitions)

    EMOM 20min:
    1. 8-14cal machine
    2. 10-15 push up
    3. 8-14cal machine
    4. 10-15 air squats

    Rest 2min before switching

    EMOM 20min:
    1. 8-14cal machine
    2. 20+20m single arm KB front rack carry
    3. 8-14cal machine
    4. 20+20m single arm farmers carry (KB/DB)