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

  • 10.2.2022 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    HIP SN + HIP (DIP) SN
    5x2+2@kevyt pal 2min

    SNATCH
    5x2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • 5x5 min AMRAPs Workout

    Complete as many rounds as possible in 5 minutes of:
    60/42.5 kg Push jerk
    5 Box jumps, 30/24 inch box

    Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
    60/42.5 kg Power clean, 5 reps
    5 Push-ups

    Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
    60/42.5 kg Deadlift, 5 reps
    5 Pull-ups

    Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
    5 Wall-ball shots, 20/14 pound ball
    5 Kettlebell swings, 2/1.5 pood

    Rest 5 minutes, then complete as many rounds as possible in 5 minutes of:
    5 Knees-to-elbows
    5 Burpees

  • RestDay! Workout

    6:30 "Air Force"
    7:30 Basic Endurance CrossFit

    15:00 "Air Force"
    16:00 Front Squat 1RM
    17:00 Basic Endurance CrossFit
    18:00 Voimistelu, Kippileuat
    19:00 Mobility

  • NCFIT METCON INDIVIDUAL/PARTNER Workout

    WORKOUT
    FOR TIME
    10 Deadlifts (275/185)|(185/135)
    20/15 Cal Bike
    10 Deadlifts
    40/30 Cal Bike
    30 Pull-Ups
    10 Deadlifts
    60/48 Cal Bike
    30 Pull-Ups
    40 Burpees Over Bar

    (Score is Time)

    PARTNER WORKOUT OPTION
    IN TEAMS OF 2...

    FOR TIME
    20 Deadlifts (275/185)|(185/135)
    40/30 Cal Bike
    20 Deadlifts
    60/48 Cal Bike
    60 Pull-Ups
    20 Deadlifts
    90/72 Cal Bike
    60 Pull-Ups
    80 Burpees Over Bar

    *P1 works while P2 Rests. Split reps as needed.

    (Score is Time)

  • Deadlifts Strength

    • Barbell Deadlifts 7 x 3
    • 2-3 min rest between sets
    • 15 mins to work up to your working set.

    Or

    Double KB sumo deadlifts
    6 x 4
    Superset with 3 chin ups.

  • Maanantai osa 6 Strength

    Leuanveto lisäpainolla 3x6

    Lepää 2 minuuttia sarjojen välissä.

  • Fitness Workout

    A.
    Four sets of:
    Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
    Rest 45 seconds
    Supine Ring Rows x 8-10 reps @ 2111
    Rest 45 seconds
    Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    15 Burpees
    10 Push Press (75/55 lbs)

  • WOD 3.2 Strength

    Front squat 3 x 70%, 2 x 80%, 1 x 90%

  • Wednesday Cool down Workout

    2-3 min light cardio
    1+1 min banded lat strech
    1+1 min wall pec strech
    1-2 min deep squat hold move weight ankle to ankle every 10s

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Yhden jalan mavea ja kyykkyä

    Otm 12 (30s työ)
    Skin the cat
    Käsilläseisonta
    Kk heilautus

    Loppuvenyttelyt