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

  • Bike 600 cal Workout

    Concept2 BikeERG

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Voikkaa

    Wod:
    8min +1toisto
    Istumaannousu
    Kk-mave
    Farmari

    Loppuvenyttelyt

  • Päivän treeni 8.2 Workout

    LÄMMITTELY
    2 kierrosta
    • Roikunta 40s.
    • Lapaveto ylhäältä 40s./puoli
    • Pallof punnerrus 40s./puoli
    • Käsien liutus ylös 40s.
    • Pystypunnerrus seinällä 40s.
    • Toiminnallinen askelkyykky 40s./puoli

    VOIMA
    Leuanveto 3 x 8-10, lepo 1:30
    Valitse joku näistä variaatioista:
    Vaakasoutu
    Leuanveto avustettu jaloilla
    Leuanveto kuminauhalla

    AMRAP 12
    12 Stepperin/boksin ylitys
    12 Etuheilautus
    12 Kapea/leveä kyykky
    30s. Lankku + olkapääkosketukset

  • WOD 01/02/22 Workout

  • VKO 40 Treeni 3 Workout

    Juoksuintervallit
    10 x 500m / 1:00 lepo

    *Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.

  • Boxer’s intervals Workout

    Work 1 minute, rest 1 minute for 10 rounds:

    10 1-handed slamball wall slams, 10lbs
    5 pull-ups
    AMRAP double-unders

  • Conditioning Workout

    Partner workout

    2 sets
    AMRAP 13 mins
    150 double unders (225 single unders)
    75 wall balls@9/6 kg
    50 KB american swing@24/16 kg
    max burpee box jump overs@60/50 cm in remaining time
    *9/6 calories bike/row/ski to switch in

    -rest 4 mins between sets-

    *partner must do the calories on the machine to switch

  • D. Body armor Workout

    3 RFQ
    15 Pallof presses each side
    15 DB Bench press 25kg
    max pushups

  • Lateral Dumbbell Side Raises 3x16 Strength

    Three sets of sixteen lateral dumbbell side raises.

  • 10/12/20 Workout

    Warm up(10)
    3rds
    20 high knees
    10 pik n grass
    20 heel grab
    10 side lunge

    WRK(24)
    WRK 6:00 REST 2:00 X3
    8 body builders
    8 step ups or body weight lunge
    8 alternate shoulder press
    8 reverse fly
    100m run

    Finisher
    50 kneeling crunch
    1:00 samson stretch