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

  • 28.11.2023 Intervals Workout

    3 Intervals

    A1. 15-minute AMRAP
    500m SkiErg
    10 DB box step overs, 24/20″ @ 2 x 22.5/15kg
    5 Wall walks
    15 Toes-to-rings

    A2. 15-minute EMOM (0:45 work / 0:15 rest)
    1) BikeErg for calories
    2) Row for calories
    3) SkiErg for calories
    * Set yourself target calories on the 1st round, then stay consistent

    A3. 15-minute AMRAP
    1000m BikeErg
    5 DB Devils presses @ 2 x 22.5/15kg
    10 Burpee box jump overs, 30/24″
    5-minute BikeErg @ steady pace (5/10 effort) after each interval

    Our aim in today’s intervals is consistency over each 15-minute piece.
    Rather than rest, after each interval (including the final one), you have a 5-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however, it is not going to enable as much recovery as full rest.
    The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

  • EMOM + AMRAP Workout

    EMOM 12min
    5 hang power clean + 5 back squat
    Burpee over bar

    AMRAP 10min
    5 v-situp
    5 pushup
    5 front squat
    5 jerk

  • Gymnastic strength Workout

    • 4 Round of:
    Parallettes L-Sit @ max hold
    Strict Ring Dips 15/10 reps

  • Snatch skills Workout

    EMOM 5
    5 Snatch High Pulls

    EMOM 5
    3 Snatch Balance

    EMOM 7
    Snatch High Pull + Hang Snatch + Overhead Squat

  • Gimnasztika Workout

    Handstand
    Hspu
    Warm up:
    classic gym
    Core + push up
    Shoulder skill

    Fejallas 3szogbol falnál
    Emelesbol zsugorba
    Emelesbol Terpeszbe
    Emelesebol nyújtva

    Kipping mozdulat gyakorlása
    Testhelyzetek kezdő - vég

    Wod: 8 perc
    Push up 6
    Hang 20"
    Handstand 20"

  • 20.2.2020 Sali Workout

    Eilinen/Lepo

  • Cfkn minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan leukoja ja varpaat tankoon

    5 kierrosta 20s/ 10s
    Punnerrus
    Yhdellä jalalla hyppy
    Vene
    Kyykky
    Pikajuoksu omalla paikalla

    Loppuvenyttelyt

  • Front squat Strength

    5 x 3 V.1
    3min lepo sarjojen välissä.

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan heittämistä

    5 kierrosta 20s/ 10s
    Roikkumista
    Levylle hyppy
    Rapukävely
    Patsas
    Kspito

    Loppuvenyttelyt

  • AMRAP15 Workout

    AMRAP15
    5-10 HSPU
    5+5 DB push press
    10/7cal ergo of your choice