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

  • Meet Your Totem Animal Workout

    'Meet Your Totem Animal'

    In teams of three, one working at a time:
    50 Lateral Burpee Box Jump @ 51/45cm
    100 USA Swing @ 32/24kg
    18 Rrope Climbs
    50+50 One Arm Dumbbell Push Jerk @ 25kg/40lbs
    9x40m Sled Push @ 20kg

    • This workout commemorates Tuukka T reaching 1000 workouts at CrossFit Central Helsinki! Thanks for the amazing commitment Tuukka!

  • 3/2/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    10 db squat(warm up weight)
    10 good mornings
    5 push ups

    7 minutes to warm up clean

    Metcon/*Rx
    1-2-3-4-5-6-7-8-9-10 reps for time of:
    Dumbbell squats 35/20-*50/35
    Bar-facing burpees

    Workout 18.2a
    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 and 18.2a

    Finisher(8)
    quad stretch/smash
    hamstring stretch
    chest opener
    50 sit ups
    drink beer /cider

  • Morning Intervals Workout

    A) 8x Row 30sec ON/15sec OFF

    B) 8x 30sec ON/15sec OFF
    Alt. Shuttle Run/Wall Balls

    C) 3x 30sec ON/30sec OFF
    Alt. SkiErg/Assault Bike

    D) 6min Sled Push with your friends

    E) 8x 30sec ON/15sec OFF
    Alt. Burpee Jump-complex/ Farmers Run with a Burpee

  • Deadlift 4x6, AHAFA Strength

    Deadlift 4x6, AHAFA

    Rest as needed, scale if needed.

  • 1/23/18 Workout

    Start up(14)
    stretch 4 mins

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

    2rds(8)
    10 sl deadlift
    8 frog jumps
    6 inchworm
    4 hip ext

    Metcon/*Rx(20)
    amrap 2
    3 clean and jerk 95/65-*135/85
    6 step ups/*box jumps 24/20
    rest two minute after each round
    rpt 5

    work up to heavy clean and jerk(12)

    Finisher
    walking knee grab down and back
    30 hip rotations per side
    30 t-raise
    60 in and outs

  • CFPORVOO WOD 24.1.2018 Workout

    20 back squats 100kg/70kg

    20 box over burpees

    20 back squats 80kg/50kg

    20 burpee pull ups

    20 back squats 50kg/30kg

    20 burpees

  • 1. Gymnastics Conditioning Workout

    15 Strict HSPU
    rest 1 min
    12 Strict HSPU
    rest :45
    9 Strict HSPU
    rest :30
    6 Strict HSPU
    rest :15
    3 Strict HSPU

  • PUSH PRESS YKKÖSET Strength

    EMOM 10

    Push Press x 1 rep

    Build over the course of the 10 sets to today’s heavy single.. eli löydä Päivän Hevi Sinkku.

  • 3. Conditioning Workout

    AMRAP 7
    Power Snatch (115/80)
    EMOM: 7 Wall Balls (30/20)

    Wall Balls start on the 0:00

  • Extra credit Workout

    3 Options:

    • Sledpull Powerwalk: 4 x 50 m @ heavy. Rest 60s.
    • Barbell RDL: 4 x 6-8. Rest 90s. Work up to a challenging load.
    • Banded Ab Pulldown and Banded Pull-Through: Accumulate 75-100 reps of each.

    Pick one and go for it!