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

  • Extra Credit 30-09-2018 Workout

    L-Sit Hold: Accumulate 60s.

  • CFKN Lapset Workout

    Lämmittely ja mobility

    Harjoitellaan valakyykkyä

    Korttipakkatreeni 12 min

    Loppuvenyttelyt

  • Lauantai 7.3. Strength

    Squat snatch 5x2
    75-85%

  • Event 1: 3 rounds for time Workout

    for time
    3 rounds for time
    15/12 cal row
    10 chest to bar (pull ups + 45y)
    15/12 cal row
    10 toes to bar

    Time cap: 8 min

  • Fredag 10/1 2020 Workout

    A: E2M for 20min
    1: Practice Hand stand
    Beginner:
    3x wall climb, 10sec lockout each rep
    Intermediate:
    30sec nosee 2 wall toe taps
    Advanced:
    30sec partner assisted free standing hand stand
    2: Build up to 3rm weighted pull up
    Use the time you have left each round to warm up your ohs and kb swing.

    B: Partner wod
    Row 500/400m each partner Wall sit*
    And then
    50 ohs 35/25kg partner hanging
    And then
    50 Kb swing 24/16kg, partner in plank
    And then
    Row 500/400m each partner Wall sit*
    *If Wall sit is broken before the rowing is done 10 Burpee penalty.

  • 1.1.2020 Workout

    Voimallista, nopeaa ja onnellista uutta vuotta kaikille!

  • Floor Press Strength

    65% x 5
    72.5% x 5
    77.5% x 3 x 5
    77.5% x 5+

  • CFKN minit Workout

    Lämmittely leikkiä ja mobility

    Eläin liikkeitä

    Treeni 20 ×20/10
    Roikunta
    Burpee
    Kuperkeikkajono
    Kyykky
    Tasapaino

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Harjoitellaan sumomavePS

    Metcon 10min amrap "mini Cindy"
    5× leukaa
    10×punnerrusta
    15× kyykkyä

    Loppuvenyttelyt

  • CrossFit Rush Workout

    4 rounds for time:
    10 C2B Pull up
    30 Wall ball

    Rest 5-10 mins

    EMOM 20':
    a) Assault bike 12/8 cal
    b) Burpee 12
    c) Row 15/12 cal
    d) Rest