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

  • Liikkuvuus & Kehonhuolto Workout

    Tee liikkuvuusjuttuja kehoa kuunnellen, rullaile, venyttele jne.

  • Friday Cool down Workout

    2-3 min light cardio
    10+10 arm circles forward&backwards
    5+5 hip circles
    10-20 trunk twist (rangankierrot seisten)

  • CFKN Lapset Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan painonnostoa

    10min amrap
    5 boxihyppyä/askellusta korokkeelle
    5 istumaannousua
    2 seinäkävelyä/käsilläseisonta boxilla

    Loppuvenyttelyt

  • Thrusters- Pullups- Cal Workout

    FT -AFAFP

    30-20-10

    Thrusters 35/25

    Pull-ups

    Row cals

  • NCFIT METCON Workout

    WORKOUT
    EMOM x 15 MINUTES
    MIN 1 - :50 Cardio of Choice*
    MIN 2 - :50 Max Sit-Ups**
    MIN 3 - :30 Max Dips into Max Top of Dip Hold**

    Run / Row / Ski / Bike / Jump Rope...athlete may alternate Cardio of Choice throughout workout.
    **Weighted Sit-Up Optional
    *    *Strict Dips Optional

    (No Measure)

  • Extra Credit 28-03-2020 Workout

    Banded Hammer Curls: Max Reps in 3:00
    +
    10 Minutes of "Recovery" work - row, bike, jog, walk at a conversational pace.

  • Muscle & Power, AV 2 Strength

    Deadlift 3 RM, then 3x3 @ 90%

  • 07032016 Workout

    Strenght
    back squats, 10' EMOM 5 reps@60%

    WOD
    For time, working on the odd minutes, and resting on the even minutes:
    50 pull-ups
    push presses, 50 reps
    back squats, 50 reps

    Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

  • Livetreeni klo 18:00 Workout

  • Ring Muscle-Ups Workout

    4 Sets For Quality:
    50% Max Ring Muscle-ups