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

  • Clean, Squat and Jerk Workout

    Pre WOD:
    Work up to a heavy barbell complex:
    - 1 clean
    - 1 front squat
    - 1 jerk

    WOD - 10 min AMRAP:
    - 10 cleans (135/95)
    - 10 front squats
    - 10 push jerks

    That fine line between going to light and to heavy. 115# and my legs, I busted through best I could for only 2 rounds, plus 10 cleans. Personally happy with pushing my limits and know my development is in the legs!

  • VKO9 Treeni 2A Strength

    Maastaveto

    6 x 3

    *Kaikki sarjat samalla painolla
    *Noin 3 toistoa varaa sarjoihin, max 70% maksimista.
    *Sarjat 2 minuutin välein

  • CFKN Lapset Workout

    Alkulämmittely leikkiä ja mobility

    Voimistelua

    Otm12
    Käsillä seisonta
    Leukapito
    Valakyykky

    Loppuvenyttelyt

  • WOD 17062015 Workout

    AMRAP 20 min:
    - 15 Deadlift (100/60 kgs).
    - 250 m run.
    - 7 over head lateral lunges (bumper @20/10 kgs).
    - 50 DU.

  • Superkids 10-13 v WOD Workout

    21-15-9

    Boxihyppy
    Rinnalleveto riipusta

  • "Lynne" Workout

    WOD:
    "Lynne"
    5 Rounds Max Reps:
    - Bench Press (Body Weight)
    - Pull Ups

    Post WOD:
    2 X 400 Meter Relay Run (1:1)

    Body Weight = 189
    185# Bench - Total 21 Reps
    Pullups - 3 rounds, tore open callus on 3rd round so stopped at 40 Reps.

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Riveä, allemeno harjoittelua, pallolla ja tangolla

    Teami chipperi 2-3 hlö tiimissä, 1 tekee ja muut lepää
    2-4 köysikiipeilyä (1hlö)
    40 seinäpalloa
    40 burpee
    40 Boxihyppy
    40 leukaa
    40 punnerrusta
    Laite: 250m/hlö

    Loppuvenyttelyt

  • Fitness Workout

    A.
    Five sets of:
    Front Squat x 6 reps @ 2011
    Rest 45 seconds
    L-Seated Dumbbell Press x 8 reps @ 2011
    Rest 45 seconds

    B.
    Five rounds for time of:
    6 Strict Pull-Ups
    8 Burpees
    12 Wall Ball Shots

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Riveä, polven alta

    30s työ 30s lepo, 4 kierrosta
    Boxin yli burpee
    Kone
    Istumaan nousu

    Loppuvenyttelyt

  • 1-800 Swing Push Workout

    Pre-WOD:
    - Work up to a heavy 3 rep max Power Clean (115#, 135#, 155#, 165#, 175#)
    - Work up to a heavy 3 rep max Strict Press (95#, 115#, 125#)

    WOD - 8 min AMRAP:
    - 800M Run
    In the time remaining, complete as many rounds as possible of:
    - 10 KB Swings (53#,35#)
    - 10 HRPU

    PR on Power Clean. Nice when technique and progress fall into place. Practiced double unders and got in some GHD situps for personal Post-WOD.