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

  • Kisaryhmän treenit Workout

    Kisaryhmän treenit

  • Warmup Workout

    3 Sets
    10m Seated Sled Drag Face Pull - Light
    5 Dumbbell Cross Body Muscle Snatch
    5 Single Arm Dumbbell Push Press
    5 Depth Box Jump (drop from 3-6" plates)

  • The Gauntlet Workout

    30min AMRAP:
    Jackie +
    Karabell +
    AMRAP of Cindy
    So the order of this workout is:
    Row 1000m
    50 Thruster 20/15kg
    30 Pull-Up
    Then
    10 rounds:
    3 Power Snatch 60/40kg
    15 Wallball
    Then
    AMRAP of “Cindy” in the remaining 30 minutes.
    Round of Cindy is:
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    If it’s a big class then go in 2 heats

  • 21.5.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • 16.5.2026 Gymastic Drills ( Strength ) Workout

    Gymnastics drills – Ring muscle up / Single-leg squat / HSW

    2 Rounds
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    3 Back support slide throughs
    3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
    5/side Elevated Ankle Lunge
    7 Handstand shrugs
    +
    2 Rounds
    0:10-0:20 Ring support hold (thumbs out)
    5 Scapular pull-ups (hold at top for 2-sec)
    0:10-0:20 Bottom of ring dip hold
    3/side Single arm elevation leans in the box pike position
    5/side Cossack squat
    +
    2 Rounds
    3-5 “Toes + hips” to standing drill
    0:20-0:30 Handstand “small” steps
    10 Tactical Ankle Rocks, alternating
    +
    2 Rounds
    3-5 “Toes + hips + knees + sit-up” drill
    0:20-0:30 Handstand transition steps

  • “Pump Fake” Workout

    10-9-8-7-6-5-4-3-2-1:
    Strict Pull-ups
    Dumbbell Bench Press (50/35)’s

    After Each Set:
    100 Meter Farmers Carry (50/35)’s

    Kilos: (22.5/15)

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Voimistelua:
    Kuperkeikkaa ja kärrynpyöriä

    Otm 12
    Käsilläseisontapito, 20-30s
    Kuppipito 10-20s
    T2b tai jalkojen nosto 4-8

    Loppuvenyttelyt

  • 2/19/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 knee grab
    10 pick n grass

    WRK(24)
    WRK for 24:00 mins
    400m run/jog/walk
    30 pop ups(sit to a chair/bench/box and jump up)
    400m run/jog/walk
    30 sit ups
    400m run/jog/walk
    30 breakdancers
    400m run/jog/walk
    30 goblet squats w/3 second hold at the bottom
    400m run/walk/jog
    30 db/kb swings

    Finisher
    50 cross crunch
    15 arm circles front and back
    1:00 quad stretch

  • WOD 28/12/19 Workout

    Every 6’ x 5 sets perform:

    400M /300 W mt Run

    16 Alternating Arm KB Snatch @24/16kg

    14 Wall Ball @20/14lbs

    12 M / 8 W calories Assault Bike or Row

  • CFPORVOO WOD 10.5.2021 Workout

    8 min AMRAP
    10 wall balls 9kg/6kg
    200m row
    10 push ups