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

  • cardio Workout

    ROW
    5-6x
    1.5k row
    Go 5k pr + 2/+4s
    2 min aerobic recovery with ab btw sets.

    Rest as needed

    3-6x
    1-5 strict ring mu
    Rest as needed btw sets

  • CFKN lapset Workout

    Lämmittely leikki ja mobility

    Kaaripitoa

    12min amrap
    30m juoksu
    20s roikunta
    10 tasajalka tai naruhyppyä

    loppuvenyttelyt

  • Superkids 7-9 v WOD Workout

    2 kierrosta

    1 min max burpeet pallon yli

    1 min lepo

    1 min max wallball

    1 min lepo

    1 min max rengassoutu

    1min lepo

    1 min lankku

    1 min lepo

  • CFKN Lapset Workout

    Lämmittely leikkiä: istualtaan ringissä, heitellään palloa toisilleen ja yksi keskellä yrittää napata pallon. Se kenen vuorosta keskihenkilö saa pallon kiinni joutuu keskelle.

    Mobility

    6x 20/10s Vuorikiipeilijätabata

    Harjoitellaan hyppistä: ykköset ja tuplat

    8min amrap
    6x burpee
    4x pallo maasta olan yli
    10x hyppistä

    Loppuvenyttelyt

  • Painonnosto 2 Clean pull Strength

    Clean pull 4 x 3 (75 - 125 % 1 RM)
    Do pulls slowly 5:4

  • Wod 2.0 Engine Test 3.0 Workout

    Test 3.1
    2 rounds
    3 min AMRAP
    15 cal row
    15 row over burpee
    15 dumbbel snatch (20 kg/ 15 kg)
    Rest 3 minute between rounds

    Test 3.2.
    2 rounds
    3 min AMRAP
    15 KB x 2 thruster (12 kg/ 8 kg)
    15 T2B
    15 KB x 2 swing (12 kg/ 8 kg)
    Rest 3 minute between rounds

    Test 3.3.
    2 rounds
    3 min AMRAP
    15 deadlift (75 kg/ 50 kg)
    15 wall ball (9 kg/ 6 kg)
    15 DU
    Rest 3 minute between rounds

  • Deadlift Strength

    Ladder strength deadlift find your 1RM and then perform 2/3 reps @your last RM

  • Superkids 10-13v WOD Workout

    15-12-9

    squat clean
    dip on the box

  • CoreWork Workout

    3 rounds:

    20 Hollow Rocks
    20 Superman Extensions
    30s Handstand Hold
    30s Dead Hang

    EMOM 16'
    A: 20 DU + 4 Burpees
    B: 10 Air Squat + 4 Burpees
    C: 10 Bend Down Row
    D: 5 Front Squat 60/40kg

  • Short interval Workout

    "Tabata"
    Swim 8 x 20:10, use pool or open water
    Bike 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
    Run 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
    Row 8 x 20:10, if on C2 use meters or watts

    Post sport, times, and total number of intervals to comments.