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

  • 8:30am class cancelled Workout

    We apologize for the inconvenience

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    Otm 10min
    6x etukyykky levypainolla
    20 s kuppipito

    12min amrap
    5 +5 kp tai kk tempaus
    10 burpee
    6 leukaa tai rengassoutua

    Loppuvenyttelyt

  • Kunto 1 Workout

    1min work 10sec switch
    3 rounds
    Bike erg 20cal
    Row 20cal

    3min rest

    3 rounds
    Bike erg 18cal
    Row 18cal

    3min rest

    3 rounds
    Bike erg 15cal
    Row 15cal

    3min rest

    3 rounds
    Bike erg 20/18/15cal
    Row 20/18/15cal

  • Intervallia Workout

    5 kierrosta

    30 sek työ
    30 sek lepo

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • 16.9.2019 Workout

    Lepoja

  • Superkids 10-13 v WOD Workout

    3-5 kierrosta (riippuu paljonko on aikaa)

    6 istuen pystypunnerrus
    6 käsipainojen yli burpee (käsipainot vierekkäin lattialla)
    3 peppu edellä puuhun (jalat edellä seinälle käsilläseisontaan

  • Conditioning Workout

    4 sets:
    15/12cal AB
    12 Alt. DB Hang Power Snatches 22,5/15kg
    - Rest 1min

  • Friday 8th February Workout

    Strength:- Pull up programme

    Wod “Blake” 4RFT
    100ft walking lunge@20/15
    30 box jumps@24/20”
    20 wall ball@9/6
    10 HSPU

    Wod:- pace this Wod don’t start to fast , aim to maintain 80-90% dont red line

  • Buddy Up! Workout

    In a team of 2:

    3 rounds:
    800m Run
    100m Farmer Carry
    80 Cal Bike