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

  • Voimanosto: ma 9.9.2024 penkki max1 Strength

    Yleislämmöt 10-15min: ergoilua, keppijumppaa, paskanpuhumista yms.

    Lajilämmöt/-venyttelyt 10-15min: jeffersoneita, lavan aktivoinnit seinää vasten, facepulls, band-pull-aparts…koko kropan kevyt venyttely aktiivisilla/pumppaavilla venytyksillä.

    Nousut kohti maksimia:

    Vaihtoehto1:
    1-2 pidempää sarjaa tangolla.
    50% asti vitosia
    70% asti kolmosia
    —> ykkösiä

    Vaihtoehto2:
    1-2 pidempää sarjaa tangolla
    —> ykkösillä alusta asti

    MIETI KOKO HOMMA ETUKÄTEEN JA TOTEUTA SUUNNITELMA. IT’S SHOW TIME!!!

  • 100824 Lauantai Workout

    Partner intervals

    12 rounds for time (6x each):
    5 burpee box jump 60/50
    10 weighted sit-up 20/14
    15 wall ball 20/14
    20 alternating DB hang snatch 22,5/15

    You go / I go full rounds
    Every other round in opposite order

  • WOD Workout

    30min laadukkaasti

    400m juoksu/soutu/hiihto TAI 800m pyörä
    12m Farmarikävely
    Submax Pito renkaissa (valitse dippi- tai suorinkäsinpito)
    6-8 Jalkojen nosto kuulan yli

  • WOD Workout

    In 7:00 Window:
    1k Row
    Remaining time AMRAP: Wall Balls @9/6kg

    Goal: Hard effort today, 50+ reps

    Extra:
    5:00 easy Bike, Row, Jog etc

  • Keskiviikko 4.9.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    20m bear crawl
    10m burpee broadjumps
    10m tin soldier walk
    10+10 single arm press
    10+10 suitcase deadlift

    Strenght
    Shoulder Press 5x3reps@70-80% of 1rm
    go new set every 1.5-2 minutes

    Metcon
    For time
    40 handstand push ups or 60 perfect push ups (time cap 4 min)
    then
    250m run
    10 Power Cleans 70/45kg or max 75% of 1rm power clean
    240m run
    8 Power Cleans
    250m run
    6 Power Cleans
    time target sub 12 min, time cap 15 minutes.

  • Strength Strength

    HSW practice

  • WOD Workout

    Emom 15

    1) 6-8 Raakatempausta (kevyt/keskiraskas)
    2) 5-10 Tangon yli burpeeta
    3) Lepo

  • 1.9.2024 For time Workout

    5 Rounds for time

    50 Double-unders
    20 Thrusters / Power cleans / Overhead squats / Push jerks / Front squats

    At start and thenEMOM 3 Bar-facing burpees

    BARBELL : 42,5/30kg

    Target time. < 14:00 CAP 18:00

    Flow. 50 DU, 20 thrusters, 50 DU, 20 PCs, etc.

  • Doubles and Dumbbells Workout

    3 rounds
    25 Double Unders
    5/side Renegade rows @35/50lbs
    10 DB Burpee Box Overs @51/61cm
    15 DB Hang Power Cleans
    20 DB Front Rack Alternating Reverse Lunges
    25 Double Unders
    Rest 60 secs

    'Doubles and Dumbbells' commemorates Tiina L achieving 1000 workouts at CrossFit Central Helsinki.

  • Extra Credit 02-08-2022 Workout

    Seated DB Wrist Curls: 3 x max reps. Rest 60s
    +
    - Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)