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

  • Grunt Strength

    A/ AMRAP 12'
    8 Skull Crusher w BB
    45" BB Curl Hold

    B/ EMOM 24'
    1/ 15 m Sled Push
    2/ 2-3 Wall Climb
    3/ 2-3 Dirty DB complex ;) @2x25/20kg
    4/ 10 sit up w plate

  • 2.Conditioning Workout

    "Underrated"
    AMRAP 9:
    30 double unders
    1 hang squat clean (135/95)
    30 double unders
    2 hang squat clean (135/95)
    30 double unders
    3 hang squat clean (135/95)

    Climb by 1 rep each round.

    Kilos: 61/43

  • Torstai 16.10. Workout

    Virvan treeni 2.0
    20min Max kierrokset parin kanssa
    16* askelkyykky
    12* voimatyöntö
    8* punnerrus
    4* leuka

  • warm up Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Chin Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    GHD Sit Ups 10 reps

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Leuka OTM

    4min amrap
    100m kone
    6 punnerrusta
    2min tauko
    4min amrap
    10 burpee
    6 t2b

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Mave treeni

    Metcon 8min amrap
    5xpunnerrusta
    5x kk-heilautus
    100m koneella

    Loppuvenyttelyt

  • Extra Credit 11-10-2019 Workout

    2:00 3-Way Foam Thoracic Spine
    3:00 of Parasympathetic Breathing

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up + COS 20 min
    - 10 TTB

    1.HSW
    - 13 m.

    2.Snatch
    A. 1 RM

    3.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8 > 40 reps

    B. Ring muscle up
    - 11x1 + 3x2 - 17 reps

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition - 15 reps

    D. False grip top of pull up L-swings with transition
    - Accumulate 15-30 reps in sets of 3-5 - 16 reps

    4.Strength
    A. 5 sets:
    KB Bulgarian split squats x 6+6 - 16 kg
    Incline DB Bench press x 6-8 - 8x20 7x25 7x25 8x25 8x25 lbs
    Ring face pull x 8-14 - 8 8 8 8 8

  • FUNCTIONAL 24.5.2021 Workout

    Every 4 mins x 4
    300 m run
    20 box step ups (with weight)
    10 KBS

  • Kiva yhdistelmä Workout

    6 AMRAP:

    12 pull-ups
    6 OHS 60/40, barbell from the ground.

    Scaled: mikä tahansa kevennetty piano/tapa.