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

  • Alternate workout Workout

    Learn how to use foam roller and rubber bands to improve flexibility, increase mobility, and protect your body from injury.

    Then go for easy 1 mile jog or bike.

    Log results in notes.

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Takakyykky

    4min amrap
    3 seinäkävelyä
    6 gobletkyykky
    20 hyppis
    2min tauko
    4min amrap
    3 leuka
    6 askelkyykky
    8 burpee

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Köysikiipeilyä

    OTM 12
    -käytä max 30s yhteen liikkeesseen
    Leuka
    Laite
    Mave

    Loppuvenyttelyt

  • Strength Strength

    • 5-5-5-5 of:
    BB Bench Press (0:01 pause)
    90% 5RM 5-5-5-5 reps
    Pause @ on chest

  • 25.2.2020 CF Workout

    Eilinen/Lepo

  • Metcon Workout

    • For Time:
    Assault Bike 20/15 Kcal
    BB Thrusters (60/40Kg) 10 reps
    Toes to Bar 20 reps
    1:30 rest
    Assault Bike 20/15 Kcal
    BB Thrusters (50/35Kg) 20 reps
    Toes to Bar 20 reps
    1:30 rest
    Assault Bike 20/15 Kcal
    BB Thrusters (40/30Kg) 30 reps
    Toes to Bar 20 reps

  • Tuhannen tulimmaista Workout

    A.
    3 sets:
    3 x Weighted pull-up
    3 x Weighted strict dip

    B.
    4 sets:
    20 Cal ski
    12 DB bench press
    20 Cal ski
    12 Strict pull-up
    *3min rest

    C.
    10 EMOM
    1. Strict dip
    2. KBS (banded)

    D.
    3 sets:
    10 KB strict press
    10+10 Lateral raises
    10+10 Upright row

    E.
    4 sets:
    10+10 DB bicep curl
    15 Tricep push down
    ”21’s” bicep curl (barbell)
    15 Bench dip

    F.
    3 sets:
    30s ON / 30s OFF
    Alt V-ups
    Russian twist
    Toe touches
    Heel touches
    Knee raises (hanging)

  • Partner rowing cardio WOD Workout

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Voimistelua

    5x 2min
    20s kaaripito ja 60m juoksu

    Loppuvenyttelyt

  • Deadlift Strength

    Every 2.30min x 4
    2-2-2-2 V.1-2

    Huom!
    Normi tempo. Dead stop maassa. Sarjat nousevalla painolla.