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

  • CFPORVOO ring complex 11.5.2021 Workout

    1A) ring dip 3x5

    1B) leg raises at support 3x10

    1C) ring rows 3x10

  • 26.4.2021 Workout

    LÄMMÖT

    HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
    1-2 rounds:
    10 Hip Open Frog Position (on bench)
    10 + 10 Side Squat
    5 + 5 Hip Airplane
    10 Good Morning Squat

    1-2 rounds: Snatch (Sn) grip
    3 x Sn Start Position Forward & Backwards Balance Eyes Closed + Sn Eyes Closed
    3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn Below Knee]
    3 x [Muscle Sn In Squat + Sots Press + Sn Drop]
    3 x [Sn High Pull 2s Stop Above Knee + Sn Above Knee + OHS]

    SNATCH PUSH PRESS + SNATCH BALANCE
    3x1[2+2]@tanko pal 1min

    MUSCLE SNATCH + SNATCH DROP
    3x2[1+2]@nousu 50% te-% pal 2min

    --

    SNATCH
    2x2@nousu 70%, 2@76%, 2@81%, 1@86%, 1@91%, 1@86%, 1@91% pal. 2min

    ETUKYYKKY (pohjassa tupla pomppu)
    4@55%, 4@65%, 3x3@70% pal 2min

    CLEAN PULL hidas palautus
    2x4@80%, 3x3@90% ty-% pal 2min

    OHEISHARJOITTEET 2 kierrosta
    8+8 KULMASOUTU LANKUSSA, yläkroppa korokkeella, DB
    10+10 BULGARIAN SPLIT SQUAT
    10+10 WINDMILL, DB/KB/PL

    DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

  • Double Trouble Workout

    AMRAP 10:00
    12 Cal Row
    12 Wall Ball
    12 DB Snatch @50/35
    ///
    Rest 4 mins
    ///
    AMRAP 10:00
    4 Power Clean @80/55kg
    8 Kipping Pullups
    12 Lateral Burpees over Barbell

    • Both workouts done as a partner workout. One partner does a full round!

    'Double Trouble' commemorates Harri and Ulla achieving 500 workouts at CrossFit Central Helsinki.

  • ”Basic” vol. 130 Workout

    3-4 ROUNDS FOR QUALITY
    3-8 HSPU/ Kipping HSPU/ Pike Push-Ups
    8-10 single leg KB/DB deadlift
    8-10 High Box Jumps
    3-5 Turkish get ups

  • Strength Workout

    Skill: 15 mins
    Power Snatch heavy double
    - for beginner work on technique , addd weight if form permits

  • AMRAP 12min. Workout

    30 DU's
    15 Power snatch (30/20kg)
    30 DU's
    15 OHS (30/20kg)

  • 3.5.2021 Strength

    Bench Press

    4 x 3 x 80%

    between sets 5 Weighted Pull Ups.

    Send off 4:00

  • 25.4.2021 Juoksu Workout

    Juoksu 65 minuuttia.

    Juokse hitaasti. Tarvittaessa rytmitä lyhyillä kävelypätkillä esim. 15 min välein.

    Kirjaa ylös kokonaismatka.

  • 27.4.2021 Workout

    2 RFT:

    40/30 Cal Bike Ergo
    30 Thrusters 42,5/30kg
    15 HSPU
    15 TTB
    20 Db Snatch 30/20kg Alt.

  • Lockdown 20.4.2021 Workout

    Tehdään LIVEssä klo 18:15 alkaen

    Alkulämmittely:
    3 kierrosta
    10 kepin / huivin pyöritys
    10 x tuulimylly
    10 x rapuvenytys
    10 x hollow rock
    10 x takareisivenytys + seläkierto
    5 x mittarimato + punnerrus

    Max UB rep test of hspu’s / push ups + Every 2 minutes x 5

    HSPU’s / push ups
    50-60% maksimitoistoista.

    Shoulder + core finisher - 3 rounds:

    10 plank shoulder taps
    10 plank down and ups
    10 lateral plank steps
    30 sec plank
    Rest 1 minute
    10 gymnastics swim breast strokes
    10 arch rocks
    10 V ups
    30 sec hollow hold