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

  • Overhead squat Strength

    1rm OHS in 20 minutes.
    hit set every 1.5-2.5 min.
    first sets can be done 4-3-2 reps and then few singles.

  • Back Squat Strength

    4x10 back Squat
    Reps are high, keep the quality and keep it smooth.

  • FBB 23. Workout

    3 Rounds

    A1) Single leg RDL 8+8 reps
    A2) Dual DB Z press 12 reps
    A3) Single arm KB bent over row 8+8 reps

    Go heavier than last week!

  • EMOM "FRAN" Workout

    This is a EMOM 6:
    0-1min - 21 Thruster
    1-2min - 21 Pull-up
    2-3min - 15 Thruster
    .
    .
    .

    Score is the time when you have finished your last pull-up from the set of 9.

    Elite)21-15-9 (42,5/30kg)
    RX) 15-12-9 (42,5/30kg)
    Scaled) 12-9-6 (30/20kg)

  • Running thirties Workout

    Run 400m,
    30 Pull-Up,
    Run 400m,
    30 Push-Up,
    Run 400m,
    30 KBS (32/24kg),
    Run 400m,
    30 Wallball,
    Run 400m,
    30 Burpee

  • 14.5.2020 Strength

    Power clean.

    Working 15 minutes:

    Hang power clean (above knee) + power clean

    No drop off, after HPC

  • PUSH UP COMP Workout

    CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?

    Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.

    Movement standard

    How to scale:

  • Got some balls Workout

    Ylhäältä alas ja takaisin ylös aikaa vastaan:

    30 medball cleans, 20/14
    30 push-ups
    30 medball cleans
    30 kb swing 16/12
    30 medball cleans
    30 DU
    30 medball cleans

    Viimeiset cleanit tehdään vain kerran, tämän jälkeen takaisin kyykkyihin.

    TC: 25 min

  • 3 Rounds for quality Workout

    10/10 Bulgarian split squats
    Straight into 8 high box jumps

    Rest after the jumps

  • Sorecore 1.0 Workout

    5rds:

    4+4 single leg strict T2B
    10 upperbody back extensions
    10 Tuck (kerä) crunches
    30s chinese plank

    Ei lepoa, pyri liikkumaan koko ajan.