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

  • Back attack Workout

    3sets to fail
    Strict pull ups
    SA DB rows
    Isometric Back extension hold 30-45sec
    2min rest

  • Kotitreeni WOD Workout

    5sets
    10-12 Single leg DL / side
    10-12 Bulgarian Split Squat

  • Week 06 - Workout 02 Workout

    Emom 12

    Odd: 4–10 strict pull up,
    Even: 4–10 HSPU / RING DIP / PUSH UP,

    Make it harder in some way than last week. Add reps from the last week or go with a bigger deficit / thinner band.

    Still, easier scaling than in the 5rm progression. For example, use a thicker band or go without extra weight.

    3 rounds, supersets

    90 s rest between sets

    Choose a weight that you can hold for all sets, but the last reps should be quite hard. Adjust your ring height so you can hold at least 8 reps in all sets.

  • REST DAY / MOBILITY Workout

    Tee jotain kevyttä ja mielekästä = kroppa ja mieli palautuu treeneistä ja arjen kiireistä :)

  • 1.11.2022 ( Aruba Only ) Workout

    Run 3,2 with west

  • 10/23/20 Workout

    Warm up(10)
    3rds
    20 jax
    10 single leg dl
    20 heels to rear
    10 reverse lunge

    WRK(20)
    choose your workout or make up a workout.

    Finisher
    50 abs of choice
    1:00 quad stretch

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Suunnitellaan yhdessä treeni suosikkiliikkeistä

    Loppuvenyttelyt

    Mukavaa joulua!

  • 3.10.2021 PK Strength

    Deadlift

    3 x 3 @ 75% Deadstop
    3 x 4 @ 80% TnG

    SO 2:30

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Suunnitellaan yhdessä treeni suosikkiliikkeistä

    Loppuvenyttelyt

    Mukavaa joulua!

  • Warm up, strength and Partner WOD Workout

    @ 8:30 Start 10:00 clock for warm up
    Normal warm up
    Then
    barbell warm up
    Then warm up to 60% of squat clean weight

    @8:40 start Tabata
    Squat clean Tabata (4:00 total time)
    0:20 work 0:10 rest (8 rounds)
    Max reps squat cleans @ 60% 1RM
    *try to stay consistent in your reps for all 8 rounds

    @ 8:50 start workout
    For time With a partner
    30 suicides
    250 burpees
    30 suicides

    • 40:00 min time cap

    *split work however you like but must go in order of movements. Must finish 30 suicides before moving on to burpees.