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

  • Rest day Workout

    Rest day, back pain

    60 min massage

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Harjoitellaan valakyykkyä telineestä

    Otm 12
    Kone
    Seinäpallo
    Burpee
    Lepo
    - laske toistot

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Lankkutabata

    15min tiimissä
    Max metrit laitteella oman vuoron jälkeen 5 burpee

    Loppuvenyttelyt

  • 7.12.2019 Workout

    "The Gauntlet"

    30 minute AMRAP of:

    Jackie
    1000m Row
    50 Thrusters (45/35 pound)
    30 Pull-ups

    Then

    Karabell
    10 rounds
    3 Snatches (135/90 pounds)
    15 Wall Ball (20/14lbs @ 10″/8″ target)

    Then

    AMRAP of Cindy in the remaining 30 minutes:
    5 pull-up
    10 push-up
    15 squat

    Your result is rounds of Cindy completed.

  • CFKN lapset Workout

    Alkulämmittely ja mobility

    Agility tikkaat

    12min AMRAP
    10m karhu
    10m askelkyykkykävely
    10 naruhyppy
    10s Käsilläseisontapito

    Loppuvenyttelyt

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Harjoitellaan Työntöä

    15min tiimissä
    Max kalorit
    Oman vuoron jälkeen kierros cindyä

    Loppuvenyttelyt

  • EASYWOD 30112019 Workout

    Joka alkava 2 min x 5

    8 thruster (20-30kg)
    8 polvet rintaan

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Leuka OTM

    12min AMRAP
    10 burpee
    100m kone
    6 t2b
    10m askelkyykkykävely

    Loppuvenyttelyt

  • HOME WOD 18 Workout

    WARM UP
    3 rounds

    20 squat rotations
    20 crab reach
    20 mountain climbers
    20 side to side jumps. (jump 1m side to side)

    STRENGTH/SKILL
    8x Turkish get up per side. Use heaviest weights

    Handstand practice or handstand walk practice. 10-15min

    Hs walk towards a wall for scaling. start 50cm and work your way up.

    Easier version start with kicking up in to a hand stand and try to shift weight from left to right arm. Try to lift unloaded hand of from ground. first quick then longer.

    Easier version learn how to kick up in to a hand stand.

    WORKOUT
    10 min armap

    5 burpees
    10 thrusters ( single arm or two weights)
    20 lunges
    30 mountain climbers

    COOL DOWN
    5 min calm breathing and foam rolling.

  • Partner WOD Workout

    “Pulse”
    6 Rounds for Time (with a Partner)
    12 Synchronized Burpees
    16 Kettlebell Swings (70/53 lb)
    49 Wall Ball Shots (30/20 lb)
    400 meter Run (together)

    With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds. Each team must perform the Burpees together and split the rest of the workout as necessary. Only one athlete works at a time except for the Burpees and the Run.