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

  • Fitness Workout

    In teams of two, complete as many rounds and reps as possible in 30 minutes of:
    400 Meter Run
    10 Strict Pull-Ups
    20 Wall Ball Shots (20/14 lbs.)

    Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

  • Superkids 7-9 v Taito Workout

    Kolmen hengen joukkueissa:

    2 tekee, 1 kiipee köyttä

    2 kierrosta

    1 min max reps ilmakyykky
    1 min max reps punnerrus
    1 min max reps istumaannousu

  • 7 rounds Workout

    7 rounds

    1 min assault, go hard
    2 min rest
    1 min heavy sled, move whole minute
    2 min rest

  • On Ramp WOD 100 Workout

    Aikaa vastaan:

    500 m soutu
    15 -12 -9
    Rengassoutu
    Punnerrus
    Kyykky
    500m soutu

  • endurance Workout

    72 Min of:
    Run 12’
    Row 12’
    Assault Bike 12’
    Run 12’
    Row 12’
    Assault Bike 12’
    @ 60-70% MHR

  • CFKN nuoret JATKO Workout

    Lämmittely ja mobility

    5 x 5 Lattiapunnerrus

    Metcon 4min amrap
    3x hspu
    5x askelkyykky

    Loppuvenyttelyt

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Lankku tabata

    Metcon 12min amrap
    4x T2B
    5x mave kk:lla
    20m pikajuoksija

    Loppuvenyttelyt

  • G.I. JANE Workout

    For time:
    100 burpee pullups

  • 16.9.2020 Deload Workout

    Snatch in three catch position
    45
    90
    Bottom
    5 x (1+1+1) x 70%
    Send Off 2:00

  • 20 min 3 liikettä Workout

    20 min.

    • 8 varpaat tankoon tai polvennosto tai istumaannousu
    • 5+5 käsipaino rinnalleveto riipusta ja työntö, paino maksimissaan miehilla 22,5 kg ja naisilla 15 kg
    • Soutu miehilla 14 ja naisilla 12 kaloria