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Programs

All Programs
  • Delivery: All programs will be delivered through 'TrueCoacht'. Here you'll use a software with all your workouts and all the details you need. This video demonstrates how it works.
  • Communication: During the program, you'll be able to post, results, videos (1 per day limit) and questions into TrueCoach and get specific coaching advice.
  • Interested: Contact Ben (ben@crossfitcentralhelsinki.com) to ask more or to get started.
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Awake Training Series 1.0 - Functional BodyBuilding is born!

  • Audience: Looking to reignite your passion for training? Looking for new challenges? Looking for something other than hard conditioning? This is the official program that started the Functional Bodybuilding revolution! This is suitable for someone with some training experience and is looking for a change in direction.
  • Content/Equipment: All exercises are able to be performed in a gym with usual equipment and space for sled work. Some sessions may require several pieces of equipment to be used at the same time (e.g. dumbbells, rings and bike).
  • Schedule: 60 sessions. We can cater the exact schedule to your needs, but 5 training days per week is the maximum recommended.
  • Time: 65-90mins to finish the workout each week.
  • Cost: 49€/month to have access to the program in Fitbot, minimum 3 month commitment.
  • Read more here.

Full body resistance - Deadlift focus
  • Audience: This program is for you if you can deadlift at least 5 reps with your own bodyweight and are looking to improve your full body strength levels and PR your deadlift.
  • Content/Equipment: All exercises can be performed in a gym with usual equipment found in CFCH
  • Schedule: 21 sessions in total and test. 2 workouts per week and a final test week.
  • Time: 60-75 mins to finish the workout each time.
  • Cost: 59,00€/month for 12 weeks access to the program in TrueCoach

Lower body resistance - Back Squat focus

  • Audience: This program is for you if you can Back Squat at least 5 reps with a weight that is 0.75x of your own bodyweight and are looking to improve your lower body strength levels and PR your Back Squat.
  • Content/Equipment: All exercises can be performed in a gym with usual equipment found in CFCH
  • Schedule: 21 sessions in total and test. 2 workouts per week and a final test week.
  • Time: 60-75 mins to finish the workout each time.
  • Cost: 59,00€/month for 12 weeks access to the program in TrueCoach

Lower body resistance - Front Squat focus

  • Audience: This program is for you if you can Front Squat at least 5 reps with a weight that is 0.65x of your own bodyweight and are looking to improve your lower body strength levels and PR your Front Squat.
  • Content/Equipment: All exercises can be performed in a gym with usual equipment found in CFCH
  • Schedule: 21 sessions in total and test. 2 workouts per week and a final test week.
  • Time: 60-75 mins to finish the workout each time.
  • Cost: 59,00€/month for 12 weeks access to the program in TrueCoach

Upper body resistance - Pull-up focus

  • Audience: This program is for you if you can do 1-5 strict Pull-ups and are looking to improve your upper body pulling strength levels and PR your Pull-ups.
  • Content/Equipment: All exercises can be performed in a gym with usual equipment found in CFCH
  • Schedule: 21 sessions in total and test. 2 workouts per week and a final test week.
  • Time: 60-75 mins to finish the workout each time.
  • Cost: 59,00€/month for 12 weeks access to the program in TrueCoach

Upper body resistance - Bench Press focus

  • Audience: This program is for you if you can Bench Press at least 5 reps with a weight that is 0.65x of your own bodyweight and are looking to improve your upper body pushing strength levels and PR your Bench Press.
  • Content/Equipment: All exercises can be performed in a gym with usual equipment found in CFCH
  • Schedule: 21 sessions in total and test. 2 workouts per week and a final test week.
  • Time: 60-75 mins to finish the workout each time.
  • Cost: 59,00€/month for 12 weeks access to the program in TrueCoach


Upper Body Strength / Muscle Endurance - Push-Up Bias
  • Audience: This program is for you if you have 0-5 push-ups (from toes) and are looking to improve your upper body pushing and pulling muscle endurance.
  • Content/Equipment: All exercises are able to be performed in a gym with usual equipment.
  • Schedule: 11 sessions total. 1 workout per week. Includes an initial and final test week.
  • Time: 25-40mins to finish the workout each week.
  • Cost: 29,00€ for 11 weeks access to the program in Fitbot

Upper Body Strength / Muscle Endurance - Pull-Up Bias
  • Audience: Those looking to make serious progress in their upper body strength and endurance. Should have some experience with upper body training in the past 3 months, but no minimum strength requirement.
  • Content/Equipment: All exercises are able to be performed in a gym with usual equipment.
  • Schedule: 16 sessions total, 1 per week.
  • Time: 45-60mins to finish the workout each week.
  • Cost: 39,00€ for 16 weeks access to the program in Fitbot

Running Stability, Strengthening and Coordination Program
  • Audience: Runners, or people wanting to improve their running technique and mechanics would benefit from this program
  • Content/Equipment: This is a non-running program. All exercises are able to be performed in a gym with basic equipment.
  • Schedule: 15 sessions total. 3 sessions per week for 5 weeks. Some additional content for running session warm-ups.
  • Time: 25-40mins to finish the workout each week.
  • Cost: 39,00€ for 5 weeks access to the program in Fitbot