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

  • Ma 30.9.2019 Kyykky Strength

    Kyykky 1x90%, 1x95%, 1x100%

    Apuliikkeet Sali:
    -suorinjaloin mave 5x10
    -situps x20, hypyt x10, etuheilautus x20 : 3-5 kierrosta

    Apuliikkeet Masters Sm:
    -walkout´s 3-5x100-120%
    -yhden käden kulmasoutu kp 5x6-12
    -linkkarit 5x8-20 (2 viimeistä liikettä voit tehdä vuorotellen/superina)

  • Intervals Workout

    30s work / 30s Rest:
    - Row cals (Goals for M: 7/8/9/10/11, W: 5,6,7,8,9)
    - Push-ups
    - Ski cals (Goals for M: 6/7/8/9/10, W: 4,5,6,7,8)
    - Strict chin-ups
    - AB (Goals for M: 65/70/75/80/85, W: 55,60,65,70,75 RPM.
    - Battle rope
    - Run 8/9/10/11/12 km/h
    - DU (at least 30 / round)
    Rest 4min
    Repeat 5x

    Score the reps from PU, CU, BR And DU.
    In battle rope, both arms = 1 rep. Arms got to go over shoulder level.

  • Optional accessory Workout

    Optional Accessory
    GYMNASTIC STRENGTH

    Ab-Work with a Stick video

    1-2 rounds, rest as needed

    RPE 3 to 4

  • 10.9.2019 CF Workout

    Etukyykky, raskas ykkönen (ilman vyötä)

    Tempaus

    1x2x70%, 5x1x75%

    Te-Veto

    1x3x85, 1x3x90%, 1x3x95%

    Lisäpainolankku 4x30 sek.

  • Endurance WOD Workout

    In teams of 3 ascend the ladder as far as possible:
    60-90-120-150…
    Bike for calories
    Push ups
    Row for calories
    sit ups

    Share the work as needed. One works, two rests.

  • 5x5 Back squat Strength

    • @80%
    • 2min Rest

  • CF GAMES OPEN 16.2 Workout

    Skill :10-12 mins
    - Double under
    . Toes to bar

    CF Games OPEN 16.2

    Beginning on a 4-minute clock, complete as many reps as possible of:
    25 toes-to-bars
    50 double-unders
    15 squat cleans

    If completed before 4 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    13 squat cleans

    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    11 squat cleans

    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    9 squat cleans,

    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
    25 toes-to-bars
    50 double-unders
    7 squat cleans

    SC : 20/15kg, 30/20kg, 42,5/30kg, 55/35kg, 65kg/40kg

    RX: 40/25kg, 55/35kg, 70/45kg, 85/55kg, 95/65kg

    Stop at 20 minutes.

  • Front squat 5 x 8 Strength

    5 x 8 rep. weight starting at 65% and increasing if form looks ok.

  • Interval Workout

    EMOM 16:
    Minute 1: 5 High Box Jumps @75/60cm
    Minute 2: 10 Hanging Strict Straight Leg Raises
    Minute 3: 20 Front Rack Reverse Lunges @42.5/30kg (10/leg)
    Minute 4: 20-30 Barbell Rows @42.5/30kg

    Weights light and fast, unbroken sets.
    Adjust for 15-20 seconds rest per interval.

  • COOL DOWN Workout

    30-60 sec Active/Passive Hang

    Perfect Stretch video