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

  • "Taifuuni" Workout

    2min,tee niin monta kierrosta kuin ehdit:
    Pistoolikyykky x3/jalka
    Boxhyppy x3
    Yleisliike x3

    Palautus 2min

    4min,tee niin monta kierrosta kuin ehdit:
    Askelvaihtohyppy vuorojaloin x4
    Yhden jalan boxhyppy x1/jalka
    Räjähtävä yleisliike alhaalta x4

    Palautus 2min

  • Deload work Workout

    7 rounds:

    2min aerobic work of choice
    2min gymnastic work of choice
    2min mobility

  • 18.5.2023 Run Forest, Run ! Workout

    50-55 Minuuttia PK 2

    Tarvittaessa kävelyä väliin.

  • Death By Clean & Jerk Workout

    "Death by Clean & Jerk"
    Every minute complete the following ladder:
    3 Hang Cleans + 1 Jerk, rest remaining minute (155,105)

    3 Hang Cleans + 2 Jerk, rest remaining minute
    3 Hang Cleans + 3 Jerk, rest remaining minute
    3 Hang Cleans + 4 Jerk, rest remaining minute ... etc.
    Note: Go until you cannot complete the designated round in the minute.

    Post WOD - Not For Time:
    30 DB Box Step Ups
    200M Farmers Carry
    30 DB Box Step Ups

    30 GHD Back Extensions

  • VKO9 Treeni 1B Workout

    Takakyykky

    A)

    Tee nousevin painoin päivän raskas sarja
    6 x takakyykky

    Tulos: paino

    B)
    
Laske tästä painosta 70% ja tee yksi maksimitoistosarja

    Tulos: toistomäärä

  • ALK: työntö yhd, (2+1+2) Strength

    Työntö yhdistelmä (2 x rinnalle veto + 1 x jalat edesta (front squat) + 2 x työntö ylös)

  • Jump & Hold Workout

    15 Min AMRAP Partner WOD;
    1 athlete will perform the sequence whilst the other holds plate above head 20/10KG

    15 Wall Ball (9/7KG 3.05m/2.75m target)
    10 Box jumps (L/M)
    5 Burpees

    After the above is completed athletes will switch. Score is total number of rounds and reps completed.

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Hyppynarua

    10min amrap
    20 hyppyä kepin yli
    10 istumaan nousua
    2 kierrosta juoksu salin ympäri

    Loppuvenyttelyt

  • "Nasty Girls" Workout

    3 Rounds:
    50 Air Squats
    7 Muscle Ups (Mod: 14 Ring Dips)
    10 Hang Cleans (135#)

  • Rachoi Amrap 12 min Workout

    12 BoxJump
    6 Thrusters 45kg
    6 Bar Facing Burpees