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

  • Kettlebell Workout

    Skills in 20 min
    Tgu 1-1 / 5x
    @find the heaviest weight to quality

    Wod for time
    Each side until 4 rep/ movements
    1 x one hand swing
    1 x snatch
    1 x clean
    1 x front squat
    1 x press
    1 x reverse oh lunge

    Plank
    3 x 1 min /front,left side,right side/

  • CFKN nuoret KESÄ Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa

    Wod: 7min emom
    6 tempausta keppi/ tanko /kp
    4 burpee

    Loppuvenyttelyt

  • CFKN lapset KESÄ Workout

    Alkulämmittely ja mobility

    Harjoitellaan
    Voimistelua

    Wod 2 kierrosta 30sec on 30sec off
    Kyykky
    Burpee
    Lankku
    Hyppis
    Kaaripito

    Loppuvenyttelyt

  • EMOM Workout

    Every minute on the minute

    On the odds:
    SA KB BOR x6/side

    On the evens:
    10 Kb swings (OH swing to increase difficulty)
    10 jumping knee tucks

    8 rounds of each
    16 min workout

    20min

  • 10.6.2024 Warmup Workout

    BikeErg

    9:00 @ easy pace
    +
    0:30 @ 100-105 rpm / 0:30 @ 80-90 rpm
    0:25 @ 100-110 rpm / 0:35 @ 80-90 rpm
    0:20 @ 100-115 rpm / 0:40 @ 80-90 rpm
    +
    3-minutes @ easy pace

    Damper setting: 3 – 5, Adjust down as needed for higher rpm parts

  • 20112015 Workout

    5 RFT of:
    - 12 Wall ball shots (9/6 kgs).
    - 12 Toes to bar.
    - 12 Medball circles.
    - 12 Medball sit-ups.
    - 25 DU.

  • CFKN lapset KESÄ Workout

    Alkulämmittely ja mobility

    Tehdään Leukoja ja seinäkävelyä

    Wod: 10min ajan
    4 pallo olan yli liikettä
    6 kyykkyä
    Otm 5 burpee

    Loppuvenyttelyt

  • Metabolic - Weightlifting Workout

    AMRAP 15'
    1 front squat @40/25
    1 shoulder to overhead @40/25
    1 back squat @40/25
    add 1 more rep each round

  • Rajiv's Workout Day 1 Workout

    Kick outs: 15 reps
    Push-ups - 15 reps
    Wall Sit - 45 secs
    Lunges -15 reps
    Jump Squats - 15 reps
    Burpees - reps reps
    Shoulder Tap Plank - 45 secs
    Plank - 45 secs
    Squat Pulse - 15 reps

    Repeat this set twice

    15 seconds break after each exercise

  • 2.8.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt