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

  • Out of the Comfort Zone Workout

    A)
    8min Tabata ('more like warming up')
    20secs Work / 10secs Rest for 8mins, rotate through the following movements

    Row
    Single Unders, build to Double Unders
    Wall ball
    Russian Swing, build to USA Swing

    B)
    15min AMRAP (with Partner is Optional)
    Row 300m
    8 Devils Press and between reps box over with weight 51/45cm box
    10 Toes to Bar
    15 Double Unders

    C)
    "Fran"
    21-15-9 reps of
    Thrusters @ 42.5/30kg
    Pull ups

    'Out of the Comfort Zone' commemorates Pyry O achieving 500 workouts at CrossFit Central Helsinki.

  • WOD Workout

    4-5 rounds for quality
    15 Hand Release Push-ups
    10 each Single Arm Ring Rows
    10 x 10 m shuttle run

    Scale push-ups for unbroken sets each round

  • Ke 26.10.2022 perus: penkki Strength

    2lankun penkki Max1
    -normipenkkiä noin 60% asti, tämän jälkeen lankku rintaan ja…
    -3x70% ja 3x80%
    -tämän jälkeen 1x90% ja noin 5% korotuksilla eteenpäin

    Penkki käsipainoilla 3x10-15
    -stoppi ja venytys ala-asennossa

    Facepulls 5x15
    -käytä jokainen toisto ”pään takana”

    Hauiskääntö tangolla 3x15-25

  • Core assarit Workout

    🍬🤸🍭🤸‍♂️🍨🤸‍♀️

  • Sunnuntain Pitkä Workout

    10× 4min ON 1min OFF

    A) Kone

    B)
    1 Seinäkävely/nousu
    8 Lapaveto
    Amrap: viivahölkkä

  • For time Workout

    For time:
    200-m run (2 rounds käytävässä)
    40 box jumps (51/61 cm)
    40 sit-ups
    200-m run (2 rounds käytävässä)
    30 box jumps
    30 sit-ups
    200-m run (2 rounds käytävässä)
    20 box jumps
    20 sit-ups
    200-m run (2 rounds käytävässä)
    10 box jumps
    10 sit-ups

    Scaled WOD
    For time:
    100-m run (1 round käytävässä)
    20 box jumps (51/61 cm)
    20 sit-ups
    100-m run (1 round käytävässä)
    15 box jumps
    15 sit-ups
    100-m run (1 round käytävässä)
    10 box jumps
    10 sit-ups
    100-m run (1 round käytävässä)
    5 box jumps
    5 sit-ups

  • Conditioning Workout

    EMOM 12 (4 rounds)
    1: 15 KBS (US)
    2: 12/10cal AB/Ski
    3: 5 High Box Jumps 80/60cm

    ————Rest 5min————

    Every 4:00 x 3
    25/20cal Row + 10 Burpees Over Rower

    ————Rest 5min————

    EMOM 12 (3 rounds)
    1: 10 DB Renegade Rows (1=1)
    2: 10m+10m SA KB OH Walking Lunges
    3: 10 Shuttle Runs 7m
    4: 6 Alt. DB Snusters

    • Athlete choice on load

  • Conditioning 22-10-2022 Workout

    Partner Workout
    Every 7:00 x 5 sets
    180 Meter Farmer Carry
    20 Burpee Box Jumps
    Remaining time Row metres until the next 7:00 window

    • Split the carry and BBJ evenly and then change on the rower as you wish!

  • CFPORVOO PARTNER WOD 21.10.2022 Workout

    Partner WOD YGIG
    30 hang power cleans 60kg/40kg
    30 cal Air bike
    30 ring dips
    30 burpees
    10 rope climbs
    60 cal row

  • PERUS WOD Workout

    Karhu CrossFit

    SLOW CINDY
    30min AMRAP
    In pairs, you go - I go:

    5 pull ups
    10 push ups
    15 air squats

    Then:
    20 min ERGO / 2 min switch with partner
    - turkish get ups with light weight