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

  • CFKN Lapset Workout

    Alkulämmittely ja mobility

    Tehdään leukoja kuminauhalla

    On ja off 30s/30s
    Viivajuoksu
    Istumaan nousu
    Burpee

    Loppuvenyttelyt

  • 3/16/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    warm up(5)

    Front Squat(15)
    week 2
    3@70%
    3@80%
    max reps @90%

    Metcon/*Metcon-comp(17)
    8rds
    7 thrusters 75/55-*95/65
    7 burpees over the bar

    afterburner(8)
    800m run

    Finisher
    60 rtw
    30 w raise
    2 min hip distraction

  • Strength 23-03-2020 Strength

    Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00
    - sets of 3-2-1-1-1-1-1-1...
    - Option: Technique work performing 8 x 2

  • Grunt Strength

    A/ EMOM 12
    1- 12 Push up
    2- 9 Strict PU
    3- 45" HS hold

    B/ AMRAP 30'
    1-2 Legless Rope Climb
    15 DB Bench Press @2x25/20kg
    9 DB STOH @2x25/20kg
    6 DB Sqaut @2x25/20kg

    (Target: 4-5 rounds)

  • 10/27/16 Strength

    Endurance Athletes Am Session
    GP warm up
    -Bench Press 12-10-8-6-4-2 rest 1min then
    Super set each Bench Set with Max effort Pull ups rest :90 then repeat next bench set. (if you cant do pullups try assisted ones or rows)
    -Deadlifts 5x5 increase load with each set rest 1:20

    Endurance/CrossFitters Pm Session
    Dynamic Warm up
    -5 rounds of 2min runs @ :30 below your best mile pace. Rest 1min between each set. If you start to fall off running pace add 30 sec to rest time.
    Core Work:
    1 Round
    100 Leg lifts For time

  • Ninjat 14-16 v voima Workout

    3 x 5-10 tiukka toes to bar + 10+10 sivutaivutus

  • Snatch from the block, above the knee Strength

    Snatch from the block, above the knee.

    7x3 (no touch and go, set up a good starting position)

    Rest 60-90sec between sets

    RPE 4-5

  • Fredag 3/1 2020 Workout

    A: Every 5 minutes, for 30 minutes (6 sets) for time:choose your level of fitness
    Ninja
    10 Strict Pull-Ups
    15 Toes to Bar
    20 Push-Ups
    25 Wall Balls
    RX
    5 Strict Pull-Ups
    10 Toes to Bar
    15 Push-Ups
    20 Wall Balls
    Working class hero
    3 Strict Pull-Ups/ring rows
    6 Toes to Bar/ hanging knee raises
    9 Push-Ups/knee push ups
    12 Wall Balls/goblet squats
    Note time for every round

    Vi startar året med ett riktigt test av arbetsförmåga. Jämför ert resultat med vad ni klarat tidigare vecka 17, 24 och

  • Warm up Workout

    High knees
    Butt kick
    Shuffle swings
    Toy soldier
    Toe touches
    Sampson stretch

  • 5min AMRAP Bear complex Workout

    5min AMRAP Bear complec 50/35kg