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

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Tehdään kärrynpyöriä ja kuperkeikkaa

    12min amrap
    6x istumaan nousu
    4x burpee boxin yli
    8× kyykkyä

    Loppuvenyttelyt

  • 4/20/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    5 jing jang
    10 swing kicks
    20 jax

    Metcon/*Rx(20)
    Open gym
    Make up a missed wod from this week, or last, or from the past.

    We will resume hero/girl wod Friday next week.

    Finisher
    stretch and roll
    100 bfsu

  • Metcon Workout

    20 Min Volume Accumulation of:
    Rope Climb (5 m) (scegli tu le versioni ad ogni giro Standard, Legless or L-Sit) 5 reps
    Strict Deficit Handstand Push Ups (scegli tu il deficit o le Parallettes) 10 reps
    GHD Sit Ups 15 reps

  • Accessory wod Workout

    For Quality:

    10-9-8-7..1 Reps of:

    Strict Pull-ups

    Strict Handstand Push-ups

    Strict TTB

    To scale this do 10-8-6-4-2 rep scheme

    Sub Ring rows for Pull-ups

    Sub Seated DB press for strict HSPU

    Sub V-ups or abmat sit-ups for TTB

  • Superkids 10-13v WOD Workout

    12-9-7-5

    -Tempaus kyykkyyn
    -Boxihyppy

    Joka kierroksella tempauspaino nousee, esim. 10-15-20-25

  • Extra Credit 22-06-2019 Workout

    ”Recovery”
    10-20 Minutes of Light Recovery Work in the form of:
    Bike, Row, light foam rolling, light sled pulling.

  • Extra Credit 27-09-2020 Workout

    • Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
    • Biphasic Lat Stretch x 60s each
    • Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

  • Warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5-7 reps
    Kipping Ring Dips 7 reps
    One-Arm KB OH Walking Lunge Dx (light weigth) 8 reps
    One-Arm KB OH Walking Lunge Sx (light weigth) 8 reps
    Kipping Toe to Bar 7 reps

  • Accessory wod Workout

    For Quality:

    10-9-8-7..1 Reps of:

    Strict Pull-ups

    Strict Handstand Push-ups

    Strict TTB

    To scale this do 10-8-6-4-2 rep scheme

    Sub Ring rows for Pull-ups

    Sub Seated DB press for strict HSPU

    Sub V-ups or abmat sit-ups for TTB

  • Superkids 7-9 v Taito Workout

    10 PEP, 10 sek pito käsilläseisonnassa