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

  • Extra Credit 22-08-2020 Workout

    Banded Alphabet
    3 sets on each side. Rest as needed.
    +
    - World's Greatest Stretch x 30s per pose
    - Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Voimistelua:
    Kuperkeikkaa ja kärrynpyöriä

    Otm 12
    Käsilläseisontapito, 20-30s
    Kuppipito 10-20s
    T2b tai jalkojen nosto 4-8

    Loppuvenyttelyt

  • Strength Strength

    Back squat 2x5, 3x2
    HSPU 5x5

  • Gimnasztika Workout

    Box
    Warm up:
    Classic gym (boka, térd, csípő, vall)
    30" jumping jack
    Jumpings:
    Knee, foot, one leg,
    10 burpee 2x
    Box step 2x10
    Box jump 2x10 (nyújtva, Guggolva)
    Box step with db 2x8x2
    2x5 bátor ugrás
    One leg box Squat 2x5

    10 perc amrap
    1.:10 burpee box jump 5 v sit
    2.:10 v sit 5 burpee box jump

  • HOME WOD 7 Workout

    WARM UP

    400 run or equivalent
    30 jumping jacks
    30 squats change foot stance every 10 reps
    20 Crab reach. (not same as crab toe reach)
    20 scorpio exercise on belly.

    STRENGTH/SKILL

    5x 10/ arm strict seated one arm press. ahap.

    rest 4min then...

    Bring sally up with standing strict press. Do the song once or twice if it was to easy. Once should already fry your shoulders.
    use lighter weight 5-15 kg. Try to push with no rest. It will hurt a lille.

    WORKOUT

    song wod:

    GHOSTBUSTERS  by Ray Parker jr.

    Jumping Jacks for entire song. Every time you hear "ghostbusters" you do a burpee.

    COOL DOWN

    5-10min calm breathing and stretch pecs.

  • NCFIT METCON & PARTNER OPTION Workout

    WORKOUT
    AMRAP x 25 MINUTES
    50/40 Cal Bike
    25 Russian Swings (Athlete Choice)
    50 Walking Lunges*
    25 Box Jump Overs (20)

    *Each step = 1 Rep

    (Score is Rounds + Reps)

    PARTNER WORKOUT OPTION
    IN TEAMS OF 2...

    AMRAP x 25 MINUTES
    25 Russian Swings (Athlete Choice)
    50 Walking Lunges
    25 Box Jump Overs (20)

    *Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
    **After each full round, partners will complete 50/40 Cal Bike. Alternate on the bike as needed.

    (Score is Rounds + Reps)

  • Gymnastic Metcon Workout

    • 3 X 5 Min Running Clock of:
    Legless Rope Climb 1 reps
    Rope Climb 2/1 reps
    Handstand Walks with obstacle course max laps in time remaining
    1:00 rest each Running Clock
    (Posiziona degli ostacoli lungo 5-7.5 m e attraversali. Ogni attraversamento è 1 lap)

  • Tabata Workout

    Push Press
    Pull Up

  • Test Strength

    Testti

  • Lauantai 16.11. Workout

    Rakkaudella Karjalasta
    Sali kiinni