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

  • CFKN NUORET TORSTAI 13-15V Workout

    Lämmittely ja mobility

    OTM x 10
    5 valakyykkyä

    AMRAP: 2min ON 1min OFF 5 kierrosta
    50 naruhyppyä
    10 askelkyykkyä

    AMRAP 3 min
    burpee

    Loppuvenyttelyt

  • CFKN lapset Workout

    Alkulämmittely ja mobility

    Roikuntaa

    Emom 9
    Juoksu
    Otm
    20s roikunta
    20s sivulankku
    20s ks pito

    Loppuvenyttelyt

  • Saturday Madness Workout

    30:00 AMRAP with Partner
    20 Burpees
    40 Russian Swings @24/16kg
    40 Single OH KB Lunges total @24/16kg
    1600 Meter Bike/Row/Ski/

    Goal: 3+ rounds
    Consistent pace, splitting all work evenly with your partner.
    Rx+: @32/24kg

  • VKO7 Treeni 2A Strength

    3 x 
2 etukyykkyä + 4 takakyykkyä.

    *Paino noin 80% etukyykyn ykkösmaksimista
    *ensin tehdään etukyykyt ja heti perään takakyykyt, tanko vaan käy telineessä, jotta voidaan vaihtaa otetta.
*sarjojen väliin 2-3 minuuttia lepoa

  • Main site Sunday 200426 Workout

    Complete as many rounds as possible in 12 minutes of

    • 20 wall-ball shots
    • 20 single-leg squats, alternating

    ♀ 14-lb. ball to 9 ft.
    ♂ 20-lb. ball to 10 ft.

  • SPCOM23082019 Workout

    A.

    3' DU
    poi
    2 RND
    1k Bike
    15 Push Press 40KG/25-30KG
    15 Front Squats 40KG/25-30KG

    Push/split Jerk

    5× 5 85%

    B.
    Ogni 5' per 15' 3 set
    30/25 Calorie Row
    20 DL BW
    10 STOH

    C.
    3 RND
    Ski 1k/800MT
    150/100 DU
    Rest 60"

    D.
    Sumo Deadlift
    4X5
    Rest 60"

    E.

    4 RND
    Sled Pull 10mt
    Run 200mt
    15 OHS
    10 HSPU

  • Warm up and strength Strength

    Warm up
    3 rounds
    10/8 cal bike or row
    10 walking lunges

    Back rack reverse lunge
    E2MOM x 5
    10 reps (5 each side) @ 45% 1RM backsquat

  • Core Workout

    4 x 20s Weighted ring plank hold
    1min Rest between sets

  • Emi's workout day 1 Workout

    Day 1:

    20- Forward lunge

    15- Basic squat

    20 secs- Glute bridge

    20- Backward lunge

    30- Side kicks

    40- Jumping jacks

    20- Standing booty kicks

    25- Mountain climbers

    20 secs- Plank

    35- Donkey kicks

    30- Skater jump

    20- Push up

    30- Russian twists

    Do three sets with a break every three exercises to complete the 45 minute workout

  • Push press - 11 x 5 Strength

    Increasing weight
    E2MOM