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

  • Lördag 3/11 2018 Workout

    In teams of three, complete 5 sets each of:
    500 Meter Row
    15 Burpee Box Jump-Overs
    10 Front Squats 40/30kg

    Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned
    task.

  • EMOM 10min Workout

    uneven min 5x burpee
    even min 5 boxihyppyä

  • Superkids 7-9 v Taito Workout

    Harjoitellaan:

    Hollow ympyrä 3/ suunta

    Teris ympyrä 3/suunta

  • CFKN teinit 15-17 Workout

    Alkulämmittely ja mobility

    Voimistelua

    Otm 12
    Käsilläseisonta
    Pistooli kyykky
    RMU
    Kuppipito

    Loppuvenyttelyt

  • Shoulder presses, pull-ups and dips Workout

    3 rounds for time of:

  • 2.12.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

  • Accessory wod Workout

    Accumulate 10-12 sets:
    1 "Ring row style" Strict Muscle up (

    )

    Rest as needed

    5-10 second false grip hang from rings

    Rest as needed between sets

  • Metabolic - Gymnastic Workout

    AFAP
    10 double unders
    40 pull ups
    10 double unders
    30 push ups
    10 double unders
    20 single leg squats
    10 double unders
    10 toes to bar
    10 double unders
    20 single leg squats
    10 double unders
    30 push ups
    10 double unders
    40 pull ups
    10 double unders

  • Maxes Strength

    5x max. Pushups
    5x max. Chinups
    5x max. Toes to Bar
    2 minutes break between every set.

  • Metcon A Workout

    For time
    "Jerry"
    1.6 k run
    2 k row
    1,6 k run
    Aikarajat 23.30 miehet ja 25.30 naiset.