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

  • Superkids 10-13v WOD Workout

    4 min AMRAP
    6 valakyykkyä
    6 tangon yli burpee

    2 min lepo

    4 min amrap
    6 toes to bar
    6 tangon yli burpee

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    OTM 10
    1) 4x t2b tai jalkojen nosto
    2) 30s kaaripito

    7min amrap
    7 punnerrusta
    7+7 vuorikiipeilijä
    7 ilmakyykkyä

    Loppuvenyttelyt

  • Lapset syksy 17 Workout

    Lämppä+ mobility

    Etukyykky telineeltä
    ~ryhmissä 5x5 etukyykkyä vuorotellen

    Metcon 10min amrap
    100m juoksu/laite
    8xRengassoutu tai 4x leukaa

    Seinäkävelypitoa
    6x 20/15s

  • Endurance Workout

    Interval of:
    1 Interval of:
    Assault Bike 40 Kcal @ max effort
    Full and complete rest.
    1 Interval of:
    Assault Bike 30 Kcal @ max effort
    Full and complete rest.
    2 Interval of:
    Assault Bike 20 Kcal @ max effort
    Full and complete rest each interval.

  • Front squat Strength

    Front squat x 3 ladder

    EMOTM 14 minute
    Every minute add more weight.

  • Endurance Workout

    46 Min of:
    Assault Bike 4’ @ 60% MHR +
    7 Round of
    3’ @ 65-70% MHR (22-26 s/m)
    2’ @ 75-80% MHR (24-28 s/m)
    1’ @ 85-90% MHR (26-30 s/m)

  • Franny Strength

    Jdkek

  • Accessory wod Workout

    3-4 sets:
    10-12 GHD hip extensions @ 3113
    10/10 Anti-rotation deadbugs

    10/10 Side plank reach through + leg lift

  • Superkids 7-9 v Taito Workout

    3 kierrosta

    12 cal row
    6 + 6 käsipainovauhtipunnerrus (1 käsi kerrallaan)
    12 naruhyppyä

  • Kinda like Murph // Version 400 Workout

    10 Rounds for time

    If possible, wear a vest