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

  • CrossFit Open 13.4 Workout

    7min AMRAP
    3 Clean and Jerk 135/95
    3 Toes to Bar
    6 Clean and Jerk 135/95
    6 Toes to Bar
    9 Clean and Jerk 135/95
    9 Toes to Bar
    12 Clean and Jerk 135/95
    12 Toes to Bar
    and continue up till time expires!

  • CFMEDA 08.05.14 Workout

    For Time:
    1K Run
    30 Deadlift 100/70
    50 Box Jump 60/50

  • Jooga ja liikkuvuusseminaari Workout

    Aamujoogaa Tarja Oravan (Lohjan astangajooga) vetämänä klo:10-11. Hinta 5€/hlö. Laskutus wodconnectin kautta.

    Klo:12 Antti Akonniemen Mobility -seminaari
    CrossFit Herttoniemen valmentaja Antti Akonniemi vetää liikkuvuus- ja kehonhuoltoseminaarin klo: 12 alkaen. Antti on saanut oppinsa mobilityguru Kelly Starrettin (mobilitywod.com) oppilaalta Jami Tikkaselta (thamescrossfit.com).

    Seminaarin sisältö on käytännönläheinen. Käymme läpi liikkuvuus- ja kehonhuoltoharjoitteita kehon eri osille sekä käytännön ohjelmointia,
    eli mitä kannattaa tehdä milloinkin (esim. ennen kyykkytreeniä).

  • Ylösalaisin Workout

    Ylösalaisin kaikenlaisia juttuja klo 18

  • Kettlebell Workout

    4 rounds
    2 tgus 24kg/16kg
    10 kb swings 24kg/16kg
    6 kb snatches (alternating) 24kg/16kg
    12 goblet squats 24kg/16kg

  • Deck of Cards, 2 person teams Workout

    30 min AMRAP

    Hearts – Push-ups
    Spades – Sit-ups
    Diamonds –Knees to Elbows
    Clubs –Squats

    *Face cards (Jacks, Queens, Kings)- 10 reps
    *Aces- 11 reps

    Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 reps of knees to elbows. Team member 2 must wait until their partner has completed all of the reps on that card before they can flip over the next card. This alternating rotation will continue until the 30 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.

    If a Joker card is flipped over, both partners must do 10 burpees. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.

  • For Time; sit-ups, pull-ups and handstand walk Workout

    Three rounds for time of:
    20 GHD / Weighted sit-ups
    15 Chest-to-bar pull-ups
    15m Handstand walk

    Cool down: 1K Run

  • WOD Karsinta 3. Workout

    10 MIN AMRAP:

    30 x Power Clean
    10 x Pull-Up
    30 x Box Jump
    10 x Pull-Up
    30 x Double Under
    10 x Pull-Up

  • Rautajumppa Workout

    Cash in: 20 x leuka
    8 x mave 70/50kg
    6 x rive 70/50kg
    3 x työntö 70/50kg
    5 kierrosta

    Lähdöt lennosta klo 18-20.

  • Toukokuun salikisa: 50 burpees/yleisliike Workout

    kädet irti alaasennos, kädet yhteen pään yläpuolella ja jalat irtoo yläasennos