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 18.01.2017 Workout

    12 minute AMRAP:
    Run 250m
    20x burpee
    50x double unders (unbroken)

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Ketteryysrata

    10min amrap
    Joukkueessa vuorotellen 100m metriä koneella

    Loppuvenyttelyt

  • PT Group TI 28.11. klo 11 Workout

    LÄMMITTELY
    n. 1 min / liike
    1. Seinällä käden avaus & kierto
    2. Seisten polvennosto ja lonkan aukikierto
    3. Kyykky käsien nostolla
    4. Yhden käden soutu kuminauhalla
    5. Yhden käden työntö
    6. Olkapääkierrot kp

    VOIMA
    3 x 6 askelkyykky
    3 x 8 yhden käden kulmasoutu

    CORE
    40s. / liike
    1. Pallof punnerrus
    2. Kuminauhan kääntö seisten
    3. Raajojen ojennus nelinkontin
    4. Selän ojennus

  • Open Gym for Thursday Workout

    5:15-6:15am
    8:30-9:30am
    6:00-7:00pm
    Post time you are coming!

  • Open Gym for Thursday Workout

    Open Gyms post what time if coming
    5:15-615am
    8:30-930am
    6:30-730pm

  • "Fortime Fortitude" Workout

    15 Rounds For Time:
    15/12 Calorie Row
    12 Burpees

    Time Cap: 30 Minutes

  • Big Jord Workout

    5 rounds x 3 mins
    10 cal bike
    10 kb swing
    10 ad-mqt sit-ups

    Rest 1 full min between rounds

  • 5 rounds for time with a partner Workout

    48 double-unders
    19 toes-to-bars
    2 clean and jerks (60/90 kg)
    400-m run
    – Share all work and perform the 400-m run together.

    Scaled WOD
    5 rounds for time with a partner:
    24 single-unders
    19 knees-above-hips
    2 clean and jerks
    400-m run
    – Share all work evenly, including splitting the run for 200 meters each.

  • Chill 'n Swim Workout

    Start every round with 50m swim.
    6-9-12-15-12-9-6:
    Burpee
    Duck walk 12.5m
    Crocodile walk 12.5m
    Sit ups
    Duck walk 12.5m
    Crocodile walk 12.5m
    Squats

  • Strength Strength

    Strength
    . Walking lunges front rack @ 60% body weight (50kg) 6 steps