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

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Harjoitellaan työntö saksiin + otm 8: 1rive ja 1 työntö

    Amrap 8min
    4 kp thruster
    6 t2b
    30 hyppynaru

    Loppuvenyttelyt

  • RestDay! Workout

    RestDay!

  • CFMEDA 07.02.14 Workout

    AMRAP 17:
    40 Lateral Barbell Burpees
    30 Snatch, 35Kg
    30 Lateral Barbell Burpees
    30 Snatch, 40Kg
    20 Lateral Barbell Burpees
    30 Snacthes, 45Kg
    10 Lateral Barbell Burpees
    AMRAP Snatch, 50Kg
    One barbell. You must change weights.

  • 4.1.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • OPTIONAL Workout

    3-5rounds

    3-10 strict pull up
    20m banded side steps

  • Fight Gone Bad Workout

    3 X 5 minute rounds of the following exercises followed by 1 minute rest between each round! Work with a partner who will count how many Reps you do, each rep equals 1 point, apart from on the rowing machine, each calorie burned will be classed as a point, aim for at least 20 reps per exercise!

    Row
    Sumo deadlift
    Military press
    Wall squat throw
    Box jumps

    1 minute rest
    3 times around

    Start on reasonable weight, keep record of your points over 3 rounds, when you perform again if you beat your score you then increase the weight for next time!

  • 3x4min amrap Workout

    3x4 min amrap, 2 min rest between amrap

    9 cal row
    6 row over burpee
    3 pullup

  • Metcon Workout

    • 3 Round of:
    Row 1000/800 m
    5 Round of “Cindy”
    1 Round of “Cindy” =
    Pull Ups 5 reps
    Standard Push Ups 10 reps
    Air Squats 15 reps

  • CFKN Lapset Workout

    Alkulämmittely leikkiä ja mobility

    Voimistelua

    Otm12
    Käsillä seisonta
    Leukapito
    Valakyykky

    Loppuvenyttelyt

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Riveä, allemeno harjoittelua, pallolla ja tangolla

    Teami chipperi 2-3 hlö tiimissä, 1 tekee ja muut lepää
    2-4 köysikiipeilyä (1hlö)
    40 seinäpalloa
    40 burpee
    40 Boxihyppy
    40 leukaa
    40 punnerrusta
    Laite: 250m/hlö

    Loppuvenyttelyt