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

  • CROSSFIT OPEN 19.2 Workout

    Beginning on an 8-minute clock, complete as
    many reps as possible of:

    • 25 toes-to-bars
    • 50 double-unders
    • 15 squat cleans @ (G14-15) 25/ (W) 40/ (M) 60kg
    • 25 toes-to-bars
    • 50 double-unders
    • 13 squat cleans @ (G14-15) 35/ (W) 52,5/ (M) 85kg

    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 11 squat cleans @ (G14-15) 42,5/ (W) 65/ (M) 102,5kg

    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:

    • 25 toes-to-bars
    • 50 double-unders
    • 9 squat cleans @ (G14-15) 47,5/ (W) 80/ (M) 125kg

    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:

    25 toes-to-bars
    50 double-unders
    7 squat cleans @ (G14-15) 52,5/ (W) 95/ (M) 142,5kg

    Stop at 20 minutes

    SCALED
    Beginning on an 8-minute clock, complete as
    many reps as possible of:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 15 squat cleans @ (G14-15) 20/ (W) 25/ (M) 42,5kg
    • 25 hanging knee-raises*
    • 50 single-unders
    • 13 squat cleans @ (G14-15) 30/ (W) 35/ (M) 52,5kg

    If completed before 8 minutes, add 4 minutes
    to the clock and proceed to:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 11 squat cleans @ (G14-15) 35/ (W) 42,5/ (M) 60kg

    If completed before 12 minutes, add 4
    minutes to the clock and proceed to:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 9 squat cleans @ (G14-15) 40/ (W) 52,5/ (M) 70kg

    If completed before 16 minutes, add 4
    minutes to the clock and proceed to:

    • 25 hanging knee-raises*
    • 50 single-unders
    • 7 squat cleans @ (G14-15) 42,5/ (W) 60/ (M) 85kg

    Stop at 20 minutes

  • AMRAP 12min. Workout

    30 Air Squats
    200 Meter Run
    10 Clean and Jerk (40/30kg)

  • * * Bs Workout

    Backsquats 5-5-3-3-1

  • Ei tietoa Workout

    30min Amrap
    500m row
    1000m bike
    500m ski
    1000m bike

    2 rounds + 500m row

  • Tisdag 8/6 2021 Strength

    Back squat 4x5 @5-10kg heavier then last week

  • For time Workout

    5 rounds:

    10 thruster @40/30kg
    10 ttb

    (Target uder 8min, Time cap 12min)

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Harjoitellaan maastavetoa

    12min amrap
    10 kyykky
    15 farmarikävely
    6 mave
    15 farmarikävely
    20s Lankkupito

    Loppuvenyttelyt

  • Superkids 10-13 v taito Workout

    Muscle up-progressiot:

    -Nojapuumatkustus
    -Kipit
    -Hollow to turnover
    -Kääntö jalat maassa
    -Spottaus

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    Työntöliikkeet, vp ja raakapunnerrus

    15min teamissä
    Max metrit

    Loppuvenyttelyt

  • Weightlifting Workout

    A: Snatch dedlift + hang power snatch + hang snatch 4x3
    B:Pause clean pull + hip clean + hang clean up to heavy
    C:10’ Emom: Clean pull 50-60-70-80-90-100% + 4x3 @110% of clean