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 nuoret KESÄ Workout

    Alkulämmittely ja mobility

    Etukyykkyä

    Wod:
    4min amrap
    6 kk heilautus
    6+6 askelkyykky
    6 boxihyppy

    2min tauko

    4min amrap
    6 leuka/rengassoutu
    6 punnerrus
    6 kyykky

    Loppuvenyttelyt

  • 17.5.2022 Basic ( Deload ) Workout

    Mobility

    Lower Body

  • Rest day Workout

    Rest day

  • SLACOM21042020 Workout

    W.UP
    pike strecht 2'
    Banded hamstring puul-down 1'
    butterfly stretch 2'

    3x10 Plank Push-up
    3x20 toe to touch
    3x30" L-SIT
    REST 1' TRA LE REP E I SET

    3 Rnd
    10 Single DB Box Step over
    10 Goblet Squats
    200mt row/run/40 du

    Strenght WL
    EMOM
    90" for 12'
    1 Snatch grip sotts press+1 Drop Snatch + 2 Pause OHS

    POI
    12'
    emom ogni 90" x 5 set

    1) pausing high hang squat snatch
    2) hang squat snatch (partenza sotto il ginocchio)

    set1: 50%
    set2: 60%
    set3-5: 65%

    SKILL
    10 STRICT PULL-UP
    4' HPU
    10-12 Straight Arm Band Pulldown (youtu.be/pjfu9P2j1h4)
    4' HPU

    8 STRICT PULL-UP
    3' HPU
    10-12 Straight Arm Band Pulldown
    3' HPU

    6 STRICT PULL-UP
    2' HPU
    10-12 Straight Arm Band Pulldown
    2' HPU

    WOD 1
    GESTIRE COME SI VOGLIONO IL NUMERO DI REP
    MA DEVONO TORNARE I TOTALI:
    FOR TIME
    50 PUSH PRESS
    50 BURPEES FACE OVER
    50 PISTOL SQUAT
    AL COMPLETAMENTO DI OGNI RAGGRUPPAMENTO
    250MT ROW O RUN 40 DU

    Scoring:

    WOD 2
    AMRAP 20'

    9 PC
    12 PULL-UP
    15 DB BOX STEP OVER
    12 WALL BALL
    9 MT HSW (LAVORARE A MURO O LATERALE O FRONTALE)

    Scoring:

    Optional

    4×10 KB RDL ONE LEG
    Slow lowering, emphasize glute contraction on the way up.
    4×15 DB Prone Bench Row

  • #SLACOM19052020 Workout

    W.UP
    Pigeon Pose: 2'
    Couch Stretch: 2'
    Warrior Squats:2'

    4 RND
    4 Strict Pull-up
    8 dragon flag
    12 pike push-up

    Straight Leg Bench Dip 6-8x10 rest 60"
    TRICIPITI ALLA PANCA O BOX

    STRENGHT PL
    DEADLIFT

    SET 1-2: 10-12 (60%@1RM)
    SET 3-4: 5-8 (65-70%)
    SET 5-6: 3-5 (70-75%)

    POI CON VEST

    DL
    4X AMRAP60" MAX REP (55-60%@1RM)
    SUPER SET
    5 PER GAMBA Reverse Bodyweight Power Lunge

    WOD
    WOD
    "LAMA"
    FOR TIME
    1 BMU/RMU
    2 C&J
    3 BOX JUMP
    5 HSPU
    6 DB SNATCH
    7 KB REVERSE L.
    8 PULL-UP
    9 SDHP
    10 W.BALL
    AD OGNI SET AGGIUNGERE 10 CAL. BIKE, ROW, RUN
    SEQUENZA:
    1 (10 CAL.)
    1+2 (10 CAL.)
    1+2+3 (10 CAL.)
    1+2+3+4 (10 CAL.)
    ECC. FINO A 10

    OPZIONALE
    BENT ROW
    10,8,6,4

    ROWING CON ELASTICO BASSO: 5X10-15 REP

    Scoring:

  • 18.5.2022 Basic ( Deload ) Strength

    Bench Press

    1 x 5 x 40%
    1 x 5 x 50%
    1 x 5 x 60%

    So 2:30

  • REST DAY / MOBILITY Workout

    REST DAY / MOBILITY

  • POSTERIOR CHAIN SUPERSETS Workout

    5 Supersets:

    *rest as needed

  • 5x 1000m row intervals Workout

    Row 5x 1000m
    Rest 2min 8n between

  • 15.2.2021 ALOITTELIJAT / CF Workout

    Samat lämmöt & oheiset kuin kyykkyohjelmassa.

    CLEAN + SPLIT JERK