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

  • 27.2.2020 Workout

    For time:

    50 box step overs 2x22,5/2x15kg
    20 burpees
    40 box step overs 2x22,5/2x15kg
    20 burpees
    30 Squat 2x22,5/2x15kg
    20 burpees
    20 Squat 2x22,5/2x15kg

  • Warmup Workout

    5 Sets Not For Time
    5 Single Arm KB Z Press
    15sec Star Plank/side
    20sec Psoas March
    *Move with purpose and focus - build a little weight on your press

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan kk heilautusta

    Otm 8
    4-8 kk heilautus
    20-30s punnerruspito

    5min amrap
    40m Viivajuoksu
    +1 burpee /kierros

    Loppuvenyttelyt

  • Warmup D20 Workout

    3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
    Assault Bike .6/.5 miles 
    20 Lateral Band Walks/side 
    10 KB Front Rack Tall Kneeling to Standing (5/side)

  • Extra Credit 26-12-2017 Workout

    3 Rounds, rest as needed:
    20 Banded Pull-throughs
    25 Banded Face-pulls

  • Strength 26-12-2017 Strength

    1a) Power Clean: 4-5 x 3reps, up to a heavy 1.1.1 (5s). Rest 60s.
    - 1.1.1 (5s) = drop bar between reps and reset up.
    - Adv: Build to 85% of 1RM.
    - Int: Build to 75% of 1RM.
    - Beginner: Technique Work

  • Grippikeke Workout

    5 rounds of

    15 Deadlift 102.5kg
    15 t2b
    5 high rope

  • Superkids 7-9 v Taito Workout

    Duck Duck Goose leikki (kyykky)

  • Superkids 7-9v taito Workout

    Lankkupitoharjoittelua (etunojapunnerrus)

    5 x 20 sek lankussa

  • Gymnastic Metcon Workout

    • 3 Round of:
    Standard Push Ups 25 reps
    GHD Sit Ups 25 reps
    Handstand Walk 2:00 @ max meter
    3:00 rest each round