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

  • Saturday Warm up Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with just bodyweight
    15 hip bridges
    10+10 birddogs
    5 dynamic squat streches
    10+10 plate windmill @5kg
    Then Workout warm Up
    2 rounds
    1:30 ski erg (increase pace each round)
    20m bear crawl
    10m lunge + torso rotation
    10m inch worm
    10m toe touch walk
    10 scap pull ups + 5 kip to swings
    10 ring row
    10 barbell stoh

  • Metcon Workout

    • 45 Min Fartlek of:
    Run o Swim @ 60-80% MHR
    Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati) facendo a piacere allunghi sui 100/25, 200/50 o 400/100 m

    • “Barbara” 5 Round of:
    Pull Ups 20 reps (se non puoi fare le trazioni fai Burpees)
    Standard Push Ups 30 reps
    Sit Ups 40 reps
    Air Squats 50 reps
    3:00 rest each round

    • For Time:
    Run 800 m +
    3 Min AMRAP of:
    Burpees
    3:00 rest
    Run 800 m +
    3 Min AMRAP of:
    Pistol Squats
    3:00 rest
    Run 800 m +
    3 Min AMRAP of:
    Double Unders

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Tempaus

    12min amrap
    6 leuka
    3 pystypunnerrus
    8 cal kone
    2 kierrosta juoksu

    Loppuvenyttelyt

  • Kotitreeni WOD Workout

    21-15-9
    KB/DB thruster
    burpee

  • Tisdag 13/7 2021 Workout

    HSPU practice
    E3M for 12min(4set)
    Beginner
    Amrap box Hspu or Pike Hspu
    Intermediate
    5x Strict Hspu @50A1
    Advanced
    Amrap strict deficit Hspu
    +
    Strict pull ups 3xMax

  • CFKN teinit Workout

    Alkulämmittely ja mobility

    Pystypunnerrus progressio

    Wod
    21-15-9
    Etuyykky
    Kalorit
    K2e

    Loppuvenyttelyt

  • REST DAY Workout

    REST DAY

  • Metcon Workout

    • For Time:
    One-Arm KB Swing Snatch Dx (24/16Kg) 10 reps
    One-Arm KB Swing Snatch Sx (24/16Kg) 10 reps
    Handstand Push Ups 10 reps
    One-Arm KB Swing Snatch Dx 9 reps
    One-Arm KB Swing Snatch Sx 9 reps
    Handstand Push Ups 9 reps
    One-Arm KB Swing Snatch Dx 8 reps
    One-Arm KB Swing Snatch Sx 8 reps
    Handstand Push Ups 8 reps
    Etc.
    One-Arm KB Swing Snatch Dx 1 rep
    One-Arm KB Swing Snatch Sx 1 rep
    Handstand Push Ups 1 rep

  • 11.02.2026 Workout

    Push Jerk

    E2MOM X4-5:

    Split Jerk

    E2MOM X6-8

    Gymnastics

    A) E90SEC X 6-8:

    • 1 Set of rMU

    B) rMU Strength

    3-4 Rounds:

    • 8-10 Kipping Ring Dip *rest 45s
    • 5 Ring Pull Up + 10-20s Chin Over Rings Hold *rest 45s
    • 20-30s Ring Support Hold *rest 2min

    Strength

    A) 3 Superset:

    *Rest 3min between rounds

    B) 3-4 Rounds For Quality:

  • Extra Credit 02-07-2019 Workout

    5 Minutes of Parasympathetic Breathing