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

  • 04012016 Workout

    CONDITIONING
    5 minutes of max rep Burpee Box Jump Overs
    5 minutes rest
    4 minutes of max rep Kb Swing
    4 minutes rest
    3 minutes of max rep Power Clean
    3 minutes rest
    2 minutes of off Wall Balls
    2 minutes rest
    1 minute to complete one set of max unbroken C2B Pull ups/ Pullups

  • Warm-up Mobility Workout

    Hip & Hamstring series Perform:

    3 Rounds of A1) + A2) + A3)

    A1) Hip opener
    Sit on the floor, place your feet so that you have enough space between them to rotate your leg inwards, without having to move your feet. Try to keep your chest as upright as possible. If you have difficulty keeping your chest upright, then place your hands behind you on the floor to help you stabilise. 10 reps/leg
    Demo Video:

    A2) KB hinge stretch
    Place one foot flat on the bench, try to keep that leg straight. Hinge your hip back, keep your back straight and slightly unlock the knee of the leg that is placed on the floor. Let the KB go as far as possible towards the ground and creating the stretch. 10 reps/leg Demo Video:

    A3) Kang Squats
    With an empty barbell on your back, go into a slow and controlled good-morning, stay engaged in your core and keep your back straight. From the good-morning position move into a back squat, keep your chest as upright as possible. From the back-squat position, half straighten your legs so that you get back into a good morning. 10 reps
    Demo Video:

  • bottom to bottom Workout

    Tabata push ups
    Row 1mile
    Tabata squat bottom to bottom.

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Painonnostoa

    On/off 30s/30s 3 kierrosta
    Tempaus kyykkyyn kepillä
    Laite
    Lankku

    Loppuvenyttelyt

  • JOULUWOD Workout

    Wod suoritetaan pareittain tai kolmen hengen ryhmissä.

  • Handstand walking Workout

    Handstand walking total 60m
    * try to go min 10m
    * rest 1 min between attemps

    Scale shoulder taps

  • CFKN Lapset Workout

    Alkulämmittely ja mobility

    Voimistelua

    Otm 12
    Käsilläseisonta
    Yhden jalan hypyt
    Skin the cat
    Valakyykky

    Loppuvenyttelyt

  • Weight Lifting Strength

    Power snatch 6x1
    Squat clean+Front squat+Jerk
    BSQ 5x2

  • 28.5.2024 Deadlift & Lunges Workout

    Alternate B1/B2

    B1. Deficit deadlift – 3 to 4 x 6-8 @ 2 RIR, rest 1:30 before B2
    B2. Front foot elevated bulgarian split squat– 3 to 4 x 8-12/side @ 2 RIR, rest 2:00 before B1

  • Metabolic - Weightlifting Workout

    10-9-8-7-6-5-4-3-2-1 reps of
    deadlift @50/35
    front squats @50/35
    shoulder to overhead @50/35
    every 3min 5 burpees