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

  • Kolmi-kakkonen Workout

    Buy in: 1 mile run

    10-20-32
    Thrusters (50% body weight)
    Cal Row

    Buy out: 32 DL (50% Body mass)

  • WOD Workout

    AMRAP 14'
    15 Reversed Grip Pull up
    15 Deck Squats @16/12kg
    15 A squat with KB @16/12kg

  • HOME WOD 27 Workout

    WARM UP
    3 Rounds
    30 mountain climbers
    20 squats
    20 scorpio kicks

    STRENGTH/SKILL
    4x 8 single arm lunge press. As heavy as possible.
    Take a lunge step. If left leg is in front then you press with right arm. Be in a lunge for the entire time. Back knee does not touch the ground. Then switch to lunge with right leg forward and press with left arm.
    after every set do 30 sec plank.

    WORKOUT
    4 rounds for time

    15 chair dips
    20 scissor kicks lying on back.
    30 russian twist
    10 devils press.

    COOL DOWN
    5-10 calm breathing and foam rolling whole body.

  • CFKN nuoret Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan takakyykkyä

    Parin kanssa vuorotellen 5 kierrosta (1kierros kun molemmat tehnyt)
    5 burpee
    30m juoksu

    Loppuvenyttelyt

  • Max sit ups Strength

    Find your max sit ups

  • 15.10.2021 PK Workout

    Row

    1200 m moderate
    300m Fast
    200m Easy
    800m moderate
    300m faster
    200m easy
    400m moderate
    300 fastest
    400m easy

  • Weightlifting strength Strength

    • 2-2-2-2-2 of:
    BB Power Clean
    Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
    senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
    No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

  • CFC NLA Livetreeni 17:30 Workout

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Tempaus treeni

    10min amrap
    8 rengassoutua
    7,5m askelkyykky
    6 pallo olan yli

    Loppuvenyttelyt

  • Max press ups Strength

    Find your max set of press ups