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

  • Rest day! Workout

    WHAT TO DO?
    -Do a WOD you missed
    -Active recovery
    -Mobility
    -Work on weaknesses (accessory workout)
    -Socialize and HAVE fun!

    at 18:00 double unders & pistols technique

  • Heavy New Year! Workout

    Complete missions in teams/ 4 persons. Your team can do different parts at the same time. Team members don`t need to participate to all missions. Time cap 120 min.

    200 pull ups
    300 T2B
    400 wall balls (9 kg/ 6 kg)
    5 000 kg shoulder to over head
    600 box jumps (60 cm/ 50 cm)
    7 000 kg squats
    800 m lunges
    10 000 kg deadlifts
    20 000 m row

  • Bench press 5x8 Strength

    EMOM 3, target heviest possible

  • KB front squats and rowing Workout

    otm 7
    20s on / 40 sec off
    front squats with 2 kettlebells
    -3min rest-
    otm 7
    20 sec on / 40 sec off
    row

  • 28.9.2022 Unbroken Workout

    RestDay!

    • mobility

  • Shoulder Press 1RM Strength

    Build to a 1RM Shoulder Press
    Suggested warm up ;
    3x8 ~ 30-50% rest 1-2 mins
    2x5 ~ 50-60% rest 1-2 mins
    2x3 ~ 60-80% rest 3 Mins
    1 @ 90% rest 3-4 Mins
    1 @ 95% rest 3-4 mins
    1 @ 100% rest 3-4 mins
    1 @ 100+ % rest 3-4 mins
    1 at feel if previous goes well.

    Roughly 20 Mins on this! Keep it safe! Don't Push Press.

  • CFKN Lapset Workout

    Leikki: pizzalähetti ja mobility

    Tabata 6x20/10s
    selänojennuspito

    12min amrap
    4 burpee ja laatikon ylitys
    6 istumaannousu
    20m karhukävely

    loppuvenyttelyt

  • 7,5 km ski for time Workout

    7,5 km ski for time

  • Fundation - Deadlift Workout

    Foundations for Deadlift technique

  • Tabataa Workout

    Superkids

    2 x Tabata

    • varpaat tankoon / polven nosto
    • lihaksetpäällä kyykkypito

    Ninjat

    3 x Tabata

    • varpaat tankoon
    • ilmakyykky
    • käsipainovauhtipunnerrus