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

  • WOD mobility Workout

    3 sets:
    6+6 90/90 hip switch to extensions
    6+6 twisting squats or curtsy squats
    6 segmental spinal flexion extension

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Etukyykky 7x5

    12-9-6
    Raakatempaus
    9-6-3
    Raakaleuka

    Loppuvenyttelyt

  • Gymnastic Metcon Workout

    • For Time:
    Rope Climb 7/5 reps
    Handstand Push Ups 35/25 reps
    Rope Climb 5/3 reps
    Handstand Push Ups 25/15 reps
    Rope Climb 3/1 rep
    Handstand Push Ups 15/10 reps

  • Extra Credit 05-04-2021 Workout

    Banded Pull-aparts: 100 reps, AFAP.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Rajiv's Workout Day 1 Workout

    Kick outs: 15 reps
    Push-ups - 15 reps
    Wall Sit - 45 secs
    Lunges -15 reps
    Jump Squats - 15 reps
    Burpees - reps reps
    Shoulder Tap Plank - 45 secs
    Plank - 45 secs
    Squat Pulse - 15 reps

    Repeat this set twice

    15 seconds break after each exercise

  • 7.9.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Metcon Workout

    • For Time:
    Row 40/30 Kcal
    One-Arm KB Swing Snatch Dx (24/16Kg) 20 reps
    One-Arm KB Swing Snatch Sx (24/16Kg) 20 reps
    Row 40/30 Kcal

  • 2.9.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI

    PÄIVÄN RINNALLEVETO TEKNIIKKAOSUUS n. 40min

    Tee vapaavalintaiset lämmöt

    Omaehtoiset verryttelyt / venyttelyt

  • CFKN lapset KESÄ Workout

    Alkulämmittely ja mobility

    Tehdään Leukoja ja seinäkävelyä

    Wod: 10min ajan
    4 pallo olan yli liikettä
    6 kyykkyä
    Otm 5 burpee

    Loppuvenyttelyt

  • Box P 08-04-2020 Workout

    CONDITIONING
    AMRAP 25 with a partner:
    60 Russain KBS (70, 53)
    30/25 Calorie Bike
    120 ft. Farmer Carry (70, 53)
    30/25 Calorie Row
    - Goal: Maintain output on both Bike and Row with a tough but sustainable pace for the entire AMRAP.

    EXTRA CREDIT
    1a) Handstand Hold: 4 x 20 seconds. No rest.
    - Rx+ 20 Ft Handstand Walk
    1b) Hollow Hold: 4 x 20s. Rest 60s.
    - Rx +L-Sit Hold

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.