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 teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Tempaus, allemenoharjoittelua
    Snatch balancea ja riipusta kyykkyyn

    15min amrap, parin kanssa
    Kalorit koneella, joka 2min välein 8 linkkaria molemmat tekee

    Loppuvenyttelyt

  • Main site Friday 210611 Workout

    Online Semifinals Event 4

    Complete as many repetitions as possible in 10 minutes of

    Max-rep snatches in time remaining
    Weight increases after each rest period.

    ♀ 85-125-145-165 lb.
    ♂ 135-185-225-245 lb.

    Scaling

    Experienced athletes should maintain the format of these snatch sets but consider starting at a lighter weight. Newer athletes should treat today’s workout as a technique day and focus on sound mechanics with lighter weight.

    Intermediate Option

    Complete as many repetitions as possible in 10 minutes of

    Max-rep snatches in time remaining
    Weight increases after each rest period.

    ♀ 75-95-115-135 lb.
    ♂ 115-135-165-195 lb.

    Beginner Option

    Squat snatch 3-3-3-3-3-3-3-3-3-3

  • Skill Conditioning Workout

    6 Rounds:

    400 Meter Run
    50ft. Handstand Walk

    Rest 1 Minute Between Rounds.

  • 2.8.2021 Unbroken Workout

    Lepoja!

  • Extra Credit 30-05-2021 Workout

    Jefferson Curl 3 x 3 10s up 10s down. Rest 45s.
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Painonnosto Workout

    Tempaus

  • 3-6-17 Workout

    Front

    Strength
    Combine Bench Press Test

    5-3-1-1-3-6-9-12-15
    Floor Press
    Chin Up
    Goblet Squat

    100 Abmat Situps with weight & Banded Quad Extension

    Metcon
    WOD A - 8 min AMRAP
    30 Air Squats
    33 Jump Rope Singles
    20 Sit Ups
    33 Jump Rope Singles
    10 Push Ups
    33 Jump Rope Singles

    WOD B - 7 min AMRAP
    10 Leg Raises
    1 Circle Run
    10 Banded Curls
    1 Circle Run
    10 Step Ups

    WOD C - 6 min AMRAP
    12 Banded Curl
    1 Drivway Run
    6 Laterial Raises
    1 Driveway Run
    3 Goblet Squat

  • Endurance WOD Workout

    With continuously running clock, perform the following:

    0:00 - 1000/800 m row
    5:00 - 50 thrusters 30/25 kg
    10:00 - 20 strict pull ups
    15:00 - 40/30 cal ski
    20:00 - 40 box jump overs (24/20”)
    25:00 - 1600 m run / 1200 m assault run / 4000 m bike

  • Basic WOD Workout

    Snatch technique
    *Tempauksen tekniikkaharjoittelua, jokainen suorittaa omalla tasollaan.

    WOD
    For time
    10 Pull up OR Ring rows
    20 Push up
    30 Sit up
    40 Air squat
    500m row
    40 Air squat
    30 Sit up
    20 Push Up
    10 Pull up OR Ring rows

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa

    On of 4 kierrosta 30s työ 30s lepo
    Kone
    Juoksu
    Lankku

    Loppuvenyttelyt