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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

  • 5RM Jerk Strength

    Work up to a 5RM Jerk/Split Jerk from rack

  • JoMo Workout

    20:00 AMRAP
    2 x Wall Climb
    6 x Kipping Pull-Up
    12 x One Arm Overhead Dumbbell Walking Lunges (6/arm)
    24 x Double Unders

    Record rounds and reps, scaling and other details. Weight on the DB Lunge your choice, but intent is light/moderate.

    'JoMo' commemorates Jonna E achieving 500 workouts at CrossFit Central Helsinki.

  • Back Squat 5x5 Strength

    Back Squat 5x5 @80-85%

    Rest 2-3min between sets. Scale if needed.

  • Endurance WOD Workout

    30 min EMOM 5 rounds
    50 sec /10 rest (transition)
    Stations
    -1 whipping ropes
    -2 burpee pull ups
    -3 row/ ski/ 200 m run
    -4 handstand push ups, handstand holds, or wall walks
    -5 goblet squats
    -6 sled push to dumpster & sled pull back to door or bear crawls

  • 2. Conditioning Workout

    2017 Crossfit Games Masters & Teen Event – “Bar Fight”
    For time:
    50 Chest-to-Bar Pull-Ups
    40 Toes to Bar
    30 Clean & Jerks (205/175 lbs)

  • 1. Conditioning Workout

    " 21-15-9:
    Squat Snatch (95/65)
    CTB Pull-Ups"

  • SPRINTERVALS Workout

    SPINTERVALS - it's been too long... ;)

    2ppl at a time
    15s MAX work : 60 - 90s REST/wait

    0.03 @ 75% - 80%
    0.06 @ 85% - 90%
    1 X thru

    0.06 Sprints @ 95% - 100%
    Rest while rest of class goes
    Dynamic Sprint warm ups as you wait - don't sit or stand still....
    Record Speeds every time - TAKE NOTES - Result is fastest speed

    14mins

  • Hiekkasäkin kanto 5 x 50m Workout

    Hiekkasäkin kanto 5 x 50m

  • Push jerk EMOM8 Workout

    Every minute on the minute for 8 min

    Stop for 2 sec at the receiving position. Focus on good form over weight.

  • 4/12/16 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    8-12 rkbs
    8-12 db pp
    8 back extension or superman

    hi hang clean 3x2-2 sec catch
    jerk 3x2(8) climb(keep form)
    clean- work up to heavy(8)

    Metcon
    otm 11
    3 cleans 80% of your one rep max. Increase load throughout if form allows...then

    amrap 7
    burpees to a plate

    Metcon-comp
    otm 11
    3 cleans 80% of your one rep max. Increase load throughout if form allows...then

    amrap 7
    7 hspu
    14 du's

    Finisher
    60 abmat sit-ups
    20 cuff iso per
    hamstring stretch