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

  • 3 sets accessory Workout

    3 sets:
    10+10 arnold press
    10+10 gorilla row

  • Kotitreeni WOD Workout

    WOD
    buy in
    800m run/500m walk
    then
    21-15-9
    KB/DB thruster
    sumo KB/DB DL
    then
    buy out
    800m run/500m walk

  • 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

  • Tuesday Warm up Workout

    Warm Up
    3 rounds

    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

  • Kotitreeni Pe 18.6.2021 Workout

    WU
    6min. walk ja run vuoro-
    tellen
    +
    2rds
    8x KB/DB thruster
    8x sumo KB/DB DL

  • Haaste WOD Workout

    Haasteet jatkuvat CFT - ja CFJ Jäsenkarkeloilssa tämän viikon :)

  • Tisdag 31/8 2021 Workout

    5-8km light run/row

  • "HOME WORKOUT" Workout

    OPTION 1.:

    A.
    2-3 rds:
    6-9 cal Air bike
    10 Air squat + 5 Push ups
    10 Sit ups + 5 Active shoulders

    Mobility:
    - Lunge complex
    - Up & down dog
    - Pigeon strerch
    - Couch stretch
    - Shoulder pump

    1 rnd: (Hard)
    12 Shuttle run (5m)
    12 Squat jumps
    12 Sit ups

    B.
    AMRAP 20min.:
    12 Shuttle Run (5m)
    12 Squat jumps 
    12 Sit ups

    OPTION 2.:

    A.
    Row/Run/Bike/Ski
    Warm up:
    5min. Easy + 3x30s.hard/30s.rest
    + stretch

    B.
    6x6min / Rest 2min.
    First 4min.: 90-95% (Moderate)
    Last 2min.: 95-105% (Hard)

    C.
    Cool down:
    5-10min.
    + stretch

  • WOD Workout

    4 min AMRAP
    5 HSPU
    7 wallballs 20/14
    9 cal bike (sub 12 cal row)

    Rest 2:00

    4 min AMRAP
    5 HSPU
    7 Wallballs
    9 cal bike

    Rest 2:00

    Repeat

    *score is total reps

  • "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