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

  • CFCH v Härkä Workout

    Share your results, thoughts and experiences from the competition!

  • Perusryhmä La 24.11.2018 Kyykky Strength

    Kyykky 2x85%, 2x90%, 2x95%, 2x90%, 2x85%
    Etukyykky 3x1
    Linkkari 5x10

  • 36 min 4 min intervallit Workout

    4 min soutu
    2 min lepo
    4 min 10 kahvakuula maastavetoa, 10 istumaannousua, 10 kyykkyä
    2 min lepo

  • Strength work Workout

    4 rounds, rest as needed between:

    1) 5+5 Double KB Front Rack Box Step-Up
    2) 5 Deadlift, TEMPO 5010 (5sec down)
    3) 5+5 Lunge Arnold Press

    RPE 3-4

  • Takomo recovery #20 Workout

    50 min easy row/ski with friend

    swap every 50cal

    One rowing , other

    10 sa kb deadlift , light/moderate weight
    10 cossacks
    10 reverse lunges / hold bottom 5sec
    10 alternating pigeon

    10 sa ring row
    10 band pull apart
    10 dive bomber
    10/10m plate oh carry

  • 28.1.2019 CF Workout

    Hyvää huomenta liikkeellä VAPU varpaille tasapainoon
    5x3@30-40% (takakyykky)

    Raakarive + Rive + työntö

    7 x (1+1+1)@70-85%

    VAPU + työntö, suoraan alastiputuksesta (nousu päivän max VAPU)

    Vatsat 150kpl

  • Friday strength Workout

    For Quality:

    10-1 Strict TTB
    1-10 Push-Up

    Target: all reps unbroken

    Scaled if needed!

    Loppuaika tunnista vapaavalintaista mobbailua.

  • 1/24/19 Workout

    Warm up(0:00-10:00)
    100m run
    Spiderman
    Cradle

    Heel grab
    Knee grab

    Toe walk
    Skip for height

    Heel walk
    Skip for distance

    Mobility(10:00-15:00)
    Pigeon pose-1:00 min per
    Samson stretch-1:00 min per

    Pointers/skill(15:00-20:00)
    -400m-pace to so that you can keep moving.

    -Muscle up/pull ups
    Long hollow body, keep legs tight, use hips.
    Prep:
    10 scap pull ups
    3 kips
    1-3 strict pull up or mu
    3 pull ups

    -Double unders-wrist in front of body, control your pace.
    Prep:
    10 small hop singles
    10 big hop singles
    10 double taps
    10 double unders/ du attempts

    Metcon(25)
    “Schlitz”

    4 Rounds For Time:

    400 Meter Run

    4 Ring Muscle-ups

    40 Double Unders

    Opt(12)
    *Week 3 strict press-pull chart
    -5x5 hip extension
    -1600m walk/run

    -FTFloat
    3rds
    2 rope climbs
    6 strict hspu
    10 ttb

    Finisher
    30 scap push ups
    30 cuff iso
    100 flutters w/10 sec six inch hold every 10 reps
    1:00 mim hamstring stretch per

  • Optional accessory Workout

    Optional Accessory:

    3 rounds:

    Row 1000m
    3 rounds of Cindy

    RPE 3

    One round of Cindy is:

    5 pull-up
    10 push-up
    15 air squat

  • Perusryhmä Ti 20.11.2018 Maastaveto Strength

    Maastaveto 2x82,5%, 2x90%, 2x97,5%, 2x90%, 2x82,5%
    Voimapyörä 5x3-8 (lopussa 3s pito)
    Dead Row 5x3