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

  • Aerobic work Workout

    45 min
    90 s. run/60 s. walk
    6.2 km, 7.21 min/km
    HR 21/152

  • Active Recovery Workout

    Primary
    Swim 500 Meters at easy pace
    20 Min mobility work with resistance band and foam ruler

    Alternate to Swim
    20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam roller

    OR

    Yoga 40 Minutes

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Voikkaa

    Wod
    Tiimissä 5 kierrosta vuorotellen
    10 Kyykkyä +pallon kanto 20m

    Loppuvenyttelyt

  • 4.2.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • 1-10-17 Workout

    M)
    5 Rounds of
    5 Pull Up
    10 Behind the Back Banded Curl
    20 Banded Row

    F)
    5 Med Ball Clean 6lbs
    15 Push Ups
    15 Box Jumps
    4 Med Ball Cleans 10lbs
    12 Push Ups
    12 Box Jumps
    3 Med Ball Cleans 16lbs
    9 Push Ups
    9 Box Jumps
    2 Med Ball Cleans 20lbs
    6 Push Ups
    6 Box Jumps
    1 Med Ball Clean 25lbs

    30 Sec Plank
    30 Sec Hallow Rock
    20 Sec Plank
    20 Sec Hallow Rock
    10 Sec Plank
    10 Sec Hallow Rock

  • “The quick and the dead” Workout

    3-9-15-21-15-9-3
    DL 80/60
    Box jumps

  • Wednesday Warm up Workout

    Band Pull Aparts from different points
    6-8 reps of each movement ,hold for 1-2 seconds on each rep.
    taaksevienti
    ristivedot vuoropuolin
    ulkokierto kuminauhalla vartalon etupuolelta
    rintakehän avausliike kuminauhalla
    niskantakaa käsien suoristaminen ulospäin
    vartalonkierrot seisten
    kulmasoudut yhdellä kädellä

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then 2 rounds
    2:00 cardio machine

    10+10 single leg romanian deadlift @ 10/15kg DB/KB
    10+10 single arm hang c&j
    10+10 single arm front rack squat
    15-20 ring row

    then wod prep
    2-3 sets
    4-6 deadlifts + 4-6 bar facing burpees, climb to workout weight on DL.
    For example first set 35/50kg, second 42,5/65 and last 50/75kg.

  • Kettlebell Workout

    5 rounds
    5-5 Snatch+Tempo Press
    5-5 Renegade Row
    10 Diamond Push-up

    Wod

    Team of 2
    300 Am Swing / Partner: Plank/
    Tc: 15’

  • Main site Wednesday 210324 Workout

    Complete as many rounds as possible in 10 minutes of

    • 50 double-unders
    • 100-m farmers carry

    ♀ 35-lb. DBs ♂ 50-lb. DBs

  • 10 min Lämmittely + Alkavalla 4 min töitä Workout

    Parin kanssa

    10min Hiihto/soutu 2000-2500m tai pyörä 4000-4500m

    4xAlkavalla 4 min

    6+6 1-jalan maastaveto
    8+8 1-jalan pohjenousu
    10+10 1-jalan lantionnosto

    2 min lepo

    4x Alkavalla 4 min

    6+6 lisäpainolla puolilinkkari
    8 polvet rintaan istuessa
    10+10 sivulankussa lantionnosto (lisäpaino)