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

  • 3x AMRAP Workout

    AMRAP 3- rest 1- AMRAP 6- rest 1- AMRAP 9
    15 thruster
    10 Bar over burpee
    15 power clean
    10 burpee
    15 shoulder to overhead
    10 up-downs
    30 deadlift
    30/20cal ergo of your choice

  • Sunnuntai 24.7.22. Workout

    REST DAY / SIIVOUSPÄIVÄ :D

  • 25.8.2021 Workout

    7:30 Basic Endurance CrossFIt
    8:30 Deadlift + Metcon
    9:30 Technique, Kipping Pull Ups
    12:00 Basic Endurance CrossFit
    15:00 Basic Endurance CrossFit
    16:00 Deadlift + Metcon
    17:00 Technique, Kipping Pull Ups
    18:00 Basic Endurance CrossFit
    19:00 Deadlift + Metcon

  • Thursday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
    SIT UIMAHALLIIN.
    Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

    Workout
    2x50m swim @mod/fast, rest 15s
    2x50m pull, rest 15s
    2x50m kick, rest 15s
    rest 3 min
    5x100m (moderate, mod/fast, fast/sprint, mod/fast and moderate) 3rd swim should be the fastest of the day

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Maastavetoa
    Tangolla tai kuulalla 4x10

    Wod:
    6+6x vuorikiipeilijä
    12 thrusteria kp/kk/tanko/keppi
    12 kyykkyhyppyä
    1min lepo vedon jälkeen

    Loppuvenyttelyt

  • RestDay! Workout

    Lepoa / huoltoa

  • 240220 Workout

    A) In 10' find 1rm complex
    1 pc + 1fs + 1pj

    B) In 5'
    21 hpc
    21 fs
    21 pj
    Max burpee

    Rest 3'

    B1) In 5'
    15 hpc
    15 fs
    15 pj
    Max lat bb burpee

    Rest 3'

    B2) In 5'
    9 hpc
    9 fs
    9 pj
    Max hr lat bb burpee

    Bb@ 40/20 50/25 60/30

  • Butterfly + jumps vol 2 Workout

    1A) Butterfly pull ups 4x8 or butterfly kip/kip 4x10
    1B) bulgarian knee to chest jump 4x(5+5)

  • Conditioning Workout

    AMRAP 30mins with a partner:

    Buy in:
    2000m row

    Then,

    Remaining time AMRAP:
    7 Devil presses @2x22,5/15kg
    15 DB Thrusters @2x22,5/15kg
    18 Calorie Row
    *you go , I go

    Goal: 4+ rounds

  • 5.3.2020 deload cycle Workout

    7 x (2+1)@60-70%

    Snatch deadlift + Hang snatch (under knee)