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

  • Home WOD 1. Virtuaali YGIG Workout

    Valitse liikkeeksi vaikkapa burpee, ota kaveriisi yhteyttä whatsapilla, temsilla, tai zoomilla tai millä tahansa videopuheluohjelmalla.

    Tehdään yhteensä 100 burpeeta vuorotellen. Ensimmäinen pari tekee yhden burpeen, toinen toisen, ensimmäinen kolmannen...kunnes olette tehneet yhteensä 100.

    Tulos on parin yhteinen aika joka kului sadan burpeen hyppimiseen.

  • 24.5.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • WOD Workout

    3 rounds
    15 cal Row
    10 pull-ups (sub jumping pull-ups)

    Directly into

    3 rounds
    15 DB snatches 50/35
    10 thrusters 95/65

    • pick a weight in which you can go unbroken in the thrusters.
    • alternate arms every rep for dumbell snatches

  • "Round-a-Bout" Workout

    For Time:
    50 Odd Object Squat Cleans
    50 Over and Back Dumbbell Hops (Käsipainon tai vast. yli hypyt sivuttain)
    50 Hand Release Push-ups
    50 Over and Back Dumbbell Hops
    50 Odd Object Squat Cleans

    WARMUP
    5 Minutes For Quality
    5 Push-up to Down Dog
    10 Pausing Air Squats (2 Seconds in Bottom)
    40 Single Unders or Lateral Hops

  • "HOME WORKOUT" Workout

    OPTION 1.:

    A.
    2-3 rds:
    6-9 cal Air bike
    10 Air squat + 5 Push ups
    10 Sit ups + 5 Active shoulders

    Mobility:
    - Lunge complex
    - Up & down dog
    - Pigeon strerch
    - Couch stretch
    - Shoulder pump

    1 rnd: (Hard)
    12 Shuttle run (5m)
    12 Squat jumps
    12 Sit ups

    B.
    AMRAP 20min.:
    12 Shuttle Run (5m)
    12 Squat jumps 
    12 Sit ups

    OPTION 2.:

    A.
    Row/Run/Bike/Ski
    Warm up:
    5min. Easy + 3x30s.hard/30s.rest
    + stretch

    B.
    6x6min / Rest 2min.
    First 4min.: 90-95% (Moderate)
    Last 2min.: 95-105% (Hard)

    C.
    Cool down:
    5-10min.
    + stretch

  • Haaste WOD Workout

    Haasteet jatkuvat CFT - ja CFJ Jäsenkarkeloilssa tämän viikon :)

  • Tisdag 28/4 2020 Workout

    E3M for 15min
    Back squat x3 @ heavy weight ca 85%
    +
    5 rounds
    2min amrap
    Power clean x3 60/40
    Amrap ball slam
    2min rest

  • Warm up and strength Strength

    3 rounds
    250m row
    10 dumbell seated press
    10 pvc pass throughs

    Strict press
    EMOM x 6
    8 reps

  • Warmup Workout

    3min Easy Row
    (then)

    Row Sprint 10sec @ 90% +
    every 60sec x 5
    *turn on your power and brain with this - build up and try to get some max wattage by the last set

  • “Always Remembered” (Team Version) Workout

    For time :

    Teams of 2:

    2001 Meter Row “Buy-In”
    Directly Into…
    4 rounds:
    9 Rope Climbs
    11 Bear Complexes (155/105) 70/47.5kg
    Directly Into…
    2977 Meter Row “Cash-Out”