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 Workout

    "Do it again Friday"

    March 06.

    5 Rounds for Time
    10 USA Kettlebell Swings @24/16kg
    7,5 m OH KB Walking Lunge
    10 Push-Ups
    7,5 m OH KB Walking Lunge
    15 Sit-Ups
    10 Kettlebell Sumo Deadlift High-Pulls

    TC:17'

  • 17.11.2025 Workout warmup Workout

    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds @ workout pace
    200m Run
    500m BikeErg
    15/12 (cal) Row
    – Rest 0:30 –

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Lankkutabata

    15min tiimissä
    Max metrit laitteella oman vuoron jälkeen 5 burpee

    Loppuvenyttelyt

  • 7.12.2019 Workout

    "The Gauntlet"

    30 minute AMRAP of:

    Jackie
    1000m Row
    50 Thrusters (45/35 pound)
    30 Pull-ups

    Then

    Karabell
    10 rounds
    3 Snatches (135/90 pounds)
    15 Wall Ball (20/14lbs @ 10″/8″ target)

    Then

    AMRAP of Cindy in the remaining 30 minutes:
    5 pull-up
    10 push-up
    15 squat

    Your result is rounds of Cindy completed.

  • CFKN lapset Workout

    Alkulämmittely ja mobility

    Agility tikkaat

    12min AMRAP
    10m karhu
    10m askelkyykkykävely
    10 naruhyppy
    10s Käsilläseisontapito

    Loppuvenyttelyt

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Harjoitellaan Työntöä

    15min tiimissä
    Max kalorit
    Oman vuoron jälkeen kierros cindyä

    Loppuvenyttelyt

  • EASYWOD 30112019 Workout

    Joka alkava 2 min x 5

    8 thruster (20-30kg)
    8 polvet rintaan

  • Muscle & Power, AV2 Strength

    Deadlift on a plate 10-15-20 reps

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Leuka OTM

    12min AMRAP
    10 burpee
    100m kone
    6 t2b
    10m askelkyykkykävely

    Loppuvenyttelyt

  • Måndag 10/8 2020 Workout

    4 rounds
    In 2min
    30/24 cal row
    Amrap down n ups
    2min rest
    In 2min
    30 down n ups
    Amrap row for cal
    2min rest