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

  • Follow Class programming Workout

    Aerobic Conditioning
    10 Sets Alt. A) + B)
    3min ON 1min OFF
    Part A)
    12 KBS 24/16kg
    10m+10m Mixed carry (KB)

    8 Strict T2B

    Part B)
    40 DU
    10 WB
    Row Cal (Remaining time)

    HR 70-80%

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Taito Valakyykky

    4x2min/1min
    60m viivajuoksu
    Amrap leuka

    Loppuvenyttelyt

  • Superkids 10-13 v taito Workout

    Kippejä tangolla ja renkailla

    -kippileuka
    -kippi varpaat tankoon
    -kippi renkailla

    3 x 10 sek pito dipin ala-asennossa
    3 x 10 sek pito dipin ylä-asennossa

  • Build heavy set of Strength

    3 x DL

  • WOD Workout

    For time:
    100 dubs
    9 bar muscle ups
    21 squat cleans 135/95
    100 dubs
    9 bar muscle ups
    15 squat cleans
    100 dubs
    9 bar muscle ups
    9 squat cleans

    • sub 9 pull ups + 9 dips for bar muscle ups

  • "Round-a-Bout" Workout

    For Time:
    50 Odd Object Squat Cleans
    50 Over and Back Dumbbell Hops (Käsipainon tai vast. yli hypyt sivuttain)
    50 Hand Release Push-ups
    50 Over and Back Dumbbell Hops
    50 Odd Object Squat Cleans

    WARMUP
    5 Minutes For Quality
    5 Push-up to Down Dog
    10 Pausing Air Squats (2 Seconds in Bottom)
    40 Single Unders or Lateral Hops

  • COOL DOWN Workout

    Gymnastics Shoulder Flow video

  • Metcon Workout

    • For Time:
    Assault Bike 100/75 Kcal
    MB Wall Ball (9/6Kg) 100 reps
    Pull Ups 100/75 reps

  • 060320 Workout

    A) In 15' find 1rm squat clean

    B) Emom 8'
    Even: 5 hpc + 5 fs @70% A
    Odd: 3 wall climb

    C) Amrap 12'

    3 squat clean
    8 HSPU
    14 AKBS 24/16

  • Rest day Workout

    Rest day