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

  • 10K ROW Workout

    10K Row for fun

  • Row & Bike for 40 min Workout

    Row & Bike for 40 min

    EMOM 40 min (10 rounds total)
    1) Calorie Air Bike
    2) Calorie Row
    3) Calorie Bike Erg
    4) REST

    Cals:
    RX: 15/12 cals
    Scaled: 12/9 cals

    *Score the calorie you used for each movement.

  • 3 kierrosta Workout

    3 kierrosta

    6-10 etunojapunnerrus, tempo 2020
    10-12 tankosoutu, tempo 3000
    1min tauko liikkeiden välissä

  • 3rds Workout

    40 x Reverse Lunge steps
    30 x Sit ups
    20 x Push ups
    10 x Bar MU

  • Optional Bike Erg Workout

    Wu:
    10min

    Bike Erg test!
    20min max distance

    • Tulos on metrit, jotka poljit 20min aikana. Kommenttikenttään avg vauhti sekä fiilikset.
    • Tämä on perusohjelmointiin extratreeni, jos koet tarvetta kehittää kestävyyskuntoa enemmän.
    • Tämä treeni tulee tänä vuonna uudestaan, joten ota tämä lähtötaso testinä. Ei muuta kuin haastamaan itseä!

  • 010221 Maanantai B Workout

    Every 3min for 4 rounds
    12 bent over row
    8 shoulder press @60-80% 1RM

  • 010221 Maanantai A Strength

    Every 3min for 4 rounds
    8 Back squat @65-80% 1RM

  • Snatch complex Strength

    Find a heavy complex in 20min.:

    1 Snatch pull
    1 Hang Squat snatch
    1 Low Hang Squat snatch
    1 OHS

  • 1001 Helsinki Nights Workout

    EMOM until failure!

    2 Air Squats + Run 10m (5m out and 5m back)
    - Add 2 squats each minute until failure.
    - You must finish your run before the start of the next minute.
    - After failure, take a 1 minute break, and then every minute until everyone has finished the wod - do 30 seconds of burpees.

    '1001 Helsinki Nights' commemorates Totti B achieving 1000 workouts at CrossFit Central Helsinki.

  • Core tabata Workout

    Core tabata

    8x 20sec ON / 10 OFF

    Mountain climbers