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

  • Måndag 5/4 2021 Workout

    E90 sec for 15min(10sets)
    Back squat x5 @light weight
    Last set is an amrap, RPE 8, save one or two reps in the tank. Don’t go to fail!
    +
    3 rounds
    In 2min
    200m run
    Amrap push ups
    1min rest
    200m run
    Amrap TTB
    1min rest

  • Partner WOD Workout

    Warm up
    3 rounds
    10 cal bike or row
    10 passthroughs

    Then 2 rounds barbell warm up
    5 deadlifts
    5 hang cleans
    5 front squats
    5 strict press
    5 push press
    5 back squats
    5 good mornings

    With a partner complete
    5km row or 10km bike
    100 clean and jerks 135/95
    100 burpees

    • split work however you like. Both partners can be working at the same time
    • Score is time it takes to complete all reps and row
    • Sub 4km run ONLY if all rowers are taken

  • CFKN EXTRA Workout

    VIIKKOHAASTE!

    Tee viikon aikana 500 Burbeeta. Mieluiten ulkona.

    Kirjoita kommentteihin miten jaoit, missä teit, miten meni

  • 26.4.2022 Basic Workout

    AMRAP 10

    Row 15/12 Calories
    20 Kettlebell Swing 24/16kg

  • WOD Workout

    5 RFT
    30 wallballs
    15 TTB

    16:00 time cap

  • Open 20.1 parin kanssa tai yksin Workout

    Parin kanssa
    20 kierrosta

    A tekee

    • 8 tanko maasta pään päälle 30/43Kg
    • 10 yleisliike tangon yli
    • B lepo

    B tekee:

    • 8 tanko maasta pään päälle 30/43Kg
    • 10 yleisliike tangon yli
    • A lepo

    aikaraja 30 min

    Yksin
    10 kierrosta

    • 8 tanko maasta pään päälle 30/43Kg
    • 10 yleisliike tangon yli

    Aikaraja 15min

  • 7.2.25 Strength

    DEFICIT DEADLIFT

    4/4/4/4

    • vikaa kertaa nelosia!
    • lisää viime kerrasta
    • jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

  • 14.05.2025 Workout

    Deadlift

    1x3 @80-85%
    +
    8x3 @70% (E90SEC)

    *lainattu training planista

    Strict Press

    A) Build to Heavy 5RM

    B) 2x6 @90% from 5RM

    C) 1x Max Reps @85% from 5RM

    Metcon

    4 Rounds For Time:

  • Warm up Workout

    • 90s. Row/Bike

    • 2 rds:
      9 Air squat
      7 Ring row
      5 Push up

    • 60s. Row/Bike

    • 2 rds: w/ kb
      6 One leg deadlift (Scale)
      6 OH Reverse lunge + Press
      6 Qoblet squat

    • 30s. Row/Bike

    • Mobility...

  • Utefit Workout

    A: 3x3 Squat box jumps 70cm
    3x3 kneeling jumps
    3x5 rebounding box jumps 45cm
    1x3/ben SL box jump 45cm
    1x3 rebounding kneeling jump to box jump 45cm
    B1: SL box squats 3x5/ben
    B2: FG strict pull ups 3xMax
    C1: Hip extensions 3x20
    C2: Dips 3xMax