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

  • "Omatoiminen WOD" Workout

    A.
    Warm up:
    3 rds:
    45s. Row
    12 Air squat
    12 Sit up
    12 Ring row
    12 Push up

    B.
    5 Rounds:
    Max Shoulder press (2/3 Bodyweight)
    Max Strict Pull-Ups
    Rest 3:00 between rounds

    C.
    Row Conditioning
    On the Minute x 12 (3 Rounds)
    Minute 1 – 21/16 Calorie Row
    Minute 2 – 18/14 Calorie Row
    Minute 3 – 15/12 Calorie Row
    Minute 4 – Rest

  • Basic conditioning Workout

    Basic conditioning

    5 min of running around the gym
    5 min of easy pace rowing
    5 min of easy pace burpees

    5 min of running around the gym
    5 min of easy rowing
    5 min of easy pace 5 push ups, 10 air squat, 15 sit ups

    5 min of running around the gym
    5 min of easy pace rowing
    5 min of easy pace 5 pull ups, 10 lunges, 10 hollow rock

    Total time is 45 min
    Pidä rauhallinen tahti. Tämä on pk-treeni. Jos omistat sykemittarin
    niin käytä ihmeessä. Jos sykkeet meinaavat nousta liiaksi niin hidasta tahtia"

  • Extra Credit 21-11-2017 Workout

    Accumulate:
    2:00 of Glute Marching
    100 Double Leg Banded Leg Curls
    100 meters each of Single Arm Farmer Carry (AHAP)

  • 10/23/17 Workout

    Start up(14)
    stretch 4 mins

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

    3rds(8)
    10 air squats
    10 plank to bridge
    10 hollow rocks

    Squat(15)
    week 5-add 10# to establish loads.

    Metcon/Rx(15)
    20-15-10
    front squat 115/75-*145/95
    box jump/step overs 24/20
    then
    30 hkr/kne/ttp/*ttb

    Finisher
    2 min quad stretch
    2 min sh distraction
    200 flutter kicks
    30 sec six inch hold

  • Thursday conditioning Workout

    5RFT
    20 WB
    20 SDLHP
    20 Box Jump
    20 KB Swing
    Rest 1 minute after every round

  • Mobility - 10 min Workout

    Käytä 10 min tunnin jälkeen olkapäiden rullaukseen. Keskity etuolkapäihin, työstä noin 5 min per puoli ja huomaa elämänlaadun parantuminen. Työstettävän puoleisen käden voi viedä selän taakse ja koita pitää rintakehä lattiassa kiinni.

  • 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