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

  • Machine intervals Workout

    4x8min machines , 3min rest between machines

    60s easy/60s fast

    1) echo
    2) row
    3) ski
    4) bike

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Voimistelua

    12 min otm
    Käsillä seisonta
    Köysi
    Jalkojen nosto

    Loppuvenyttelyt

  • Break Arm Legs Workout

    10 renegade row 5kg/10kg
    10 dumble thruster
    10 box jump 24"/20"

  • GYMNASTICS Workout

    Bar mu or C2B conditioning (2/3)
    Every 90sec for 6 rounds:
    ~50% of max reps BMU
    Tailored version:
    Every 90sec for 6 rounds:
    ~50% of max reps C2B or Pull-U

  • Engine - 7+13 Strength

    5 sets, rest as needed between sets

    7 Front Squat + 13 Back Squat AHAFA

    Ohje: tee 7 etukyykkyä ja perään 13 takakyykkyä. Kovikset ottavat tangon maasta ja siirtävät sen itse etukyykkyjen jälkeen niskaan. Voit ottaa tangon räkistä ja käyttää sen räkin kautta siirtäessäsi sen niskaan.

  • 14.7.2020 WOD Workout

    Mobility/Stretching

  • Core Tabata Workout

    20s on, 10s off for 8 rounds

    1. Hollow Hold to Knife
    2. Plank w/ shoulder taps

  • 29.8.2019 Workout

    "Chelsea"

    EMOM in 30 minutes

    5 Pull-Ups
    10 Push-Ups
    15 Air Squats

    Niin monta rundia kuin Emomina menee, sit kun ei ehdi niin se loppuu.

  • CFKN teinit TORSTAI Workout

    Lämmittely ja mobility

    8x 20/10 kuppipito tabata

    12min ajan, lisää aina yksi toisto/kierros
    Burpee
    Istumaannousu
    Rive pallolla
    Punnerrus

    loppuvenyttelyt

  • SPCOM20082019 Workout

    MARTEDI
    A
    A.
    2 rnd
    30" Side Plank (SX)
    30" Scapular Circles fromPush-Up Position

    30" Side Plank (DX)
    30" Supinated-Grip Hang from Pull-Up Bar

    Rest 30"
    6 Kettlebell Windmills (per lato)
    10 Alternating Cossack Squat

    B
    EMOM

    Ogni 2'per 20' (10 set)
    Clean&Jerk
    5 REP
    Aumentare il carico ogni 2 set

    C

    Back Squat
    1) 5 rep @ 65-70%
    2) 3 reps @ 75-80%
    3) 1 rep @ 85-90%
    Rest 2' ogni set

    poi

    Ogni 2' per 12' (6 set):
    Back Squat x 5 rep @ 80%

    D

    3 rnd FT
    30/20 Cal. Bike
    20 DB Box Step Over
    10 BMU/ 15C2B

    E

    4 Rnd
    75 DU/150SU
    12 Ring Dip
    Rest 90"