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 minit Workout

    Lämmittely leikkiä ja mobility

    Pallon heittäminen

    Treeni 20 ×20/10
    Roikunta
    Rapu
    Yhden jalan hypyt
    Uinti
    Lankku

    Loppuvenyttelyt

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Harjoitellaan köysikiipeilyä

    12min amrap
    Kaverin kanssa tai joukkueena
    100m koneella
    5punnerrusta

    Loppuvenyttelyt

  • Kehonhuolto Workout

  • Lapset 7-9 syksy Workout

    Lämppä leikkiä: peilileikkiä
    Mobility

    Joukkueena: vuorotellen hiihto 1000m

    Core: 12x20/10s
    Kuppipito ja kaaripito

    Metcon
    10min amrap
    10m sivuttain lankkukävely
    6x pallo olan yli
    20s roikunta

    Loppuvenyttelyt

  • Ring Muscle-up Conditioning Workout

    On the Minute x 12 [6 Rounds]:
    Minute 1: 15 Bar-Facing Burpees
    Minute 2: "X" Ring Muscle-ups

  • Lunge walking, every 2 min for 6 mins Workout

    20m front racked lunge walking with 2 db/kb's.

    Pick medium weights so you can walk throught 20m without dropping weights and you are able to do it again in short time.

  • Endurance Workout

    • 60 Min of:
    Row @ 60-70% MHR

  • JATKO: Askelvala, 4x10/puoli Strength

    Askel valakyykky, 4x10 per puoli

  • Day 24 Workout

    DELOAD

    1x20 reps of a variety of machines. Go through the whole body. Keep the weights light, seek a good pump, and remember to enjoy.

    If you need a break from the gym, it is totally fine to do something completely different. For example:

    • ball sports
    • swimming
    • running
    • cycling
    • yoga
    • etc.

  • Day 25 Workout

    Rest & Recover