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

  • Rakkaudesta lajiin❤️ Workout

    3 km run
    6 km row
    9 km bike
    1 km walk
    Post time

  • CFKN nuoret Workout

    Alkulämmittely leikkiä ja mobility

    Nopeusrata

    12min amrap
    4 leukaa
    6 kyykkyä
    8 istumaan nousua
    10 askelkyykkyä

    Loppuvenyttelyt

  • Omatoimi lämmittely Workout

  • The Taygetos Workout

    Day 3
    Warm up:
    - Full body static stretching
    - Dynamic stretching
    - 15 minute run at 30-40% effort

    Work Out:
    - (6) Hill repeats @ Kohala Retreat Center

    Cool down:
    - 5 minute walk
    - cold shower

    Why the name?
    - The Taygetos is the highest mountain range in Greece, and is said to have been the final destination of Greek criminals, traitors, and captives. Though being sent to the hill country was a major punishment, you have chosen to take on the hill as an opportunity for greatness.

    Strength is integral to become a skilled runner, and obtaining it entails that you will feel a burn. Remember to focus on your form and kill the hill!

  • Liikkuvuus & Kehonhuolto Workout

    Kehonhuoltoa. Tee vaikka joku mobility live Facebookista.

  • Gymnastics + weightlifting Strength

    140 min
    Warm up for 20 min

    1.HSW
    - 20 m

    2.Ring muscle up
    A. Drills

    B. Every 90 s. for max 12 rounds:
    2 Ring muscle ups

    C. Every 45 s. for max 10 rounds:
    1 Ring muscle up

    • Total of 40 MU

    3.Snatch + Overhead squat
    Build to heavy 1+2 for the day

    4.Snatch pull to hold
    3x3 @ 85-95 % of max Snatch
    - 52.5

    5.Accessory
    Banded march
    - 3 min of continous marching

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Painnonostoa; pallolla, kepillä, tangolla

    Kaverin kanssa vuorotellen
    4 kierrosta;
    6 punnerrusta ja 6 boxihyppyä
    Sitten
    4 kierrosta
    6 burpee
    6 kk mave

    Loppuvenyttelyt

  • Endurance Workout

    • 30 Min of:
    Run 800 m @ 60% MHR
    Row 1000 m @ 60% MHR
    Run 800 m @ 70% MHR
    Row 1000 m @ 70% MHR
    Run 800 m @ 80% MHR
    Row 1000 m @ 80% MHR

  • Lördag 11/1 2020 Workout

    A: Weighted pull ups: Build up to 3RM in 5sets

    B: Partner wod
    Row 500/400m each, partner in wall sit
    And then
    50 thrusters 40/30, partner hanging
    And then
    50 Kb swing, partner in plank
    And then
    Row 500/400m each, partner Wall sit
    If Wall sit is broken before the rowing is done 10 Burpee penalty.

  • 15.10.2021 PK Strength

    Snatch High Pull + Mid Tight Squat Snatch

    2 x ( 1+1 ) x 65%
    2 x ( 1+1 ) x 70%
    2 x ( 1+1 ) x 75%
    2 x ( 1+1) x 80%

    SO 1:30