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

  • Week 4 - Front Squats Strength

    Front Squats
    4,4,4,4 (80-90%)

    (Progressive Load - Aim to establish a heavy set of 4 reps - No Fails)

  • That's What Friends Are For Workout

    For Time Partner Workout:

    1000m Row
    100 Deadlifts @ 60/40kg
    100 Burpees
    100 Russian KB Swing @ 24/16kg
    1000m Row
    100 Wall Ball @ 20/14lbs
    100 Sit-Ups
    100 Double Unders
    1000m Row

    'That's What Friends Are For' commemorates Kati H achieving 500 workouts at CrossFit Central Helsinki.

  • For time Workout

    4 rds:
    20/16 cal Row/Bike/Air run
    15 OHS (40/30kg)
    10 Burpee over bar

    (Time cap: 15min.)

  • Burpees & Power snatches Workout

    21-15-9
    Burpees over the bar
    Power snatch 45/30kg
    For time
    15min time gap

  • 6 rounds Workout

    2min. ON / 2min OFF:
    60 DU's (Buy in)
    Max cal Bike / Row

    • Score = total cal.

  • CFPORVOO WOD 28.10.2020 Workout

    3 rounds for quality
    3+3 TGU 32kg/20kg
    3 BAR MUs
    3+3 pistol squats
    1 min in ATG squat

  • OPTIONAL Workout

    Aerobic capacity:

    4min easy
    1min fast
    1min rest

    choose 1-3 machines and go 1-3rounds

  • Pe 9.10.2020 maastaveto Strength

    Maastaveto 3x80%, 2x85%, 1x90%

    Veto polviin 5x5x50-60%
    -2s stoppi

    Pohkeet 1x30-50
    -omalla painoilla

    Niskajumppa 20+20+20
    -1-3 kierrosta

  • Ma 7.9.2020 kyykky Strength

    Kyykky 3x3x75%

    Stoppi-kyykky 3x7x50%
    -1s stoppi

    Jalkojen/polvennostot riipusta 5x15-25

    Yhden käden kulmasoutu käsip 1x12-20
    -1 lämppäsarja alle ja sitten 1 ”all out”-sarja

  • "Dead Ball" Workout

    AMRAP 5:
    wall-balls @9/ 6
    EMOM 3 deadlift @110/ 60

    -3:00 rest-

    AMRAP 5:
    wall-balls @9/ 6
    EMOM 3 deadlift @90/ 50

    Score: total number of wall-balls

    Minden perc három deadlift-el kezdődik és a percből visszamaradó időben lehet a wall-ball ismétléseket gyűjteni. Öt perc után 3 perc pihenő és újra, csak a deadlift súly csökken.

    Eredmény: összes wall-ball ismétlés