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

  • CrossFit Rush Workout

    For time:
    64 cal row
    32 HSPU
    16 Alt. box step up@2x22.5/15kg

    EMOM 18':
    a) 12-16 Alt. db snatch@22.5/15kg
    b) 8-12 t2b
    c) 30-50 DU

  • 11/25/16 Workout

    Start up(14)
    stretch 5 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    4 push ups
    6 squat therapy
    8 sec v sit

    Metcon/Metcon-comp
    open gym 4-5:30

    Make up a wod from this past week or last week, or do some strength or cardio.

    Finisher
    str/roll
    abs

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan tasapainoilua, yhden jalan varassa, lankusta käsien ja jalkojen nostelua, silmät kiinni...

    5 kierrosta 20s/ 10s
    Rengasoutu
    Levylle hyppy
    Karhukävely
    Lankku
    Burpee

    Loppuvenyttelyt

  • WOD 3.2 Strength

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

  • 20151027 WoD#1 Workout

    "AMRAP 12:

    2-4-6-8-10-…-
    
Toes to Bar
    
Wall Ball Shots"

  • WOD 28/01/18 Workout

    Partner workout, 5 rounds for time

    10m Wheel barrel walk
    20 Russian Twist with Medball (10 each side, throw to partner)
    200m Sprint for Partner A while Partner B stays in plank
    200m Sprint for Partner B while Partner A stays in plank

    (if rain then sprint row for 250m)

  • Muscle & Power, YV1 Strength

    Bench press 2 RM, then sets @ 80%, 70%,60% (choose reps)

  • 14.7.2018 La Extra-treeni Workout

    Rinnalle Veto 5x3 (tekniikka)
    Valakyykky 5x5 (kevyt)
    Kelkka: 6 suoraa x kelkka + 50%omapaino (sprintteinä)
    Pakaravammaisten special :) 3-5x8-15
    Lihashuoltoa

  • Work Out Day 2 Devansh Workout

    Day 2
    Part A - 4 rounds
    Skipping - 100
    Lateral lunge to high knee - 10 each leg
    Spiderman plank - 12 each side

    Part B - 4 rounds
    Push ups - 15 (full range of motion) pause at bottom for 2 sec
    Band pull apart - 15
    Shrugs - weighted - 15
    Medicinie Ball Crunches - 15

    Part C - 1 round
    20 meter sprints
    As many as possible for 3 minutes
    Rest 3 minutes
    As many as possible for 2 minutes
    Rest 2 minutes
    As many as possible for 1 minute
    Rest 1 minute
    As many as possible for 30 sec.

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Nopeusrata

    10min amrap
    2 köysi
    5 tempaus kyykkyyn kepillä
    2 kierrosta juoksu salin ympäri

    Loppuvenyttelyt