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

  • 11.12.2020 Workout

    Lepopäivä.

  • AMRAP 4, 8 & 12 Workout

    AMRAP 4, 8 & 12
    10 Hang Power Snatch
    25 Deadlift
    10 OHS
    25 Box Jump
    .
    30/42,5kg
    -> Each amrap starts from the beginning
    -> 3 min rest between the amraps!

  • 12.3.2020 CF Workout

    Eilinen/Lepo

  • Gymnastics Workout

    "+"
    Warm up
    classic gym
    +core +DB mérleg
    Slider 2-2

    Támasz ülőtartás:
    Zsugor 2x10"
    pike 2x10"
    mérleg zsugor 2x10"
    mérleg 1 láb 2x10"
    mérleg társsal 2x10

    Függő/mellső :
    zsugro 2x10
    one leg 2x10
    terpesz 2x10
    társsal 2x10

    Wod: 1perc plank 30 sec rest
    Time cap 12

  • Core strength and recovery WOD Workout

    Run 400m or row 500m
    Then
    2 rounds
    10 YTW
    10 pvc pipe pass throughs

    Core strength
    4 rounds
    10 hollow rocks
    10 v ups
    10 leg raises
    0:10 hollow hold
    1:00 rest

    WOD
    Light, Cardiovascular Exercise (Steady State): at a slow, comfortable pace (50-70% heart rate max)

    10 Min Row
    Rest 2:00
    10 Min Bike or Run

  • Warm up Workout

  • CFKN teinit 15-17 Workout

    Alkulämmittely ja mobility

    Työntöä

    2 kierrosta 30s on 1min off per liike
    Laite
    Rytmihyppy
    Burpee
    Vuorikiipeilijä
    Polvennostojuoksu

    Loppuvenyttelyt

  • Engine building Workout

    Working 30:30 for Max Cals/Reps
    8 intervals on each;
    Bike
    1 min rest
    Row
    1 Min Rest
    Burpee over bar (sideways)
    1 Min Rest
    DB snatch 22.5/15kg

    Simple long conditioning, order may vary but it's the same workout. Post total reps, no need to reset the rower or bikes. 36 minutes total!

  • Weight Lifting Strength

    Power snatch 6x1
    Clean+2Jerk 4sets
    BSQ 5x3

  • Kotitreeni Pe 5.2.2021 Workout

    WU
    6-8min. at easy pace
    10x air squat
    10xsit up
    10x lunge
    20x jumping jack