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

  • Tuesday Workout

    Squat Snatch

    5 Sets

    4 Rounds Below is 1 set

    Squat snatch 65%
    Rest 10 seconds between each cluster set of 3 reps

    so should complete 12 reps in total of above before rest 1:00 between rounds.

    Workout

    Lactic Bike intervals

    8 Rounds

    every 2:00

    20 second max effort bike record calories.

    15 Mins stretch and mobility .

  • CFKN Lapset Workout

    Lämmittely leikkiä ja mobility

    Harjoitellaan köysi kiipeilyä

    12min amrap
    20m karhukävely
    4 t2b
    5 punnerrus

    Loppuvenyttelyt

  • OTM 8 Strength

    Clean&jerk x 2 reps @60-70%

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Keppijumppa

    5 kierrosta 20s/ 10s
    Punnerrus
    Uinti
    Silta
    Kyykky
    Roikunta

    Loppuvenyttelyt

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Kuperkeikkaa ja renkaissa roikkumista

    5 kierrosta 20s/ 10s
    Rengassoutu
    Lankku
    Askelkyykky
    Kaaripito
    Patsas

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Tehdään työntöä saksiin

    Metcon aikaa vastaan parin kanssa:
    "Karen"

    Loppuvenyttelyt

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Kipping Pull Ups 5-7 reps
    Kipping Ring Dips 7 reps
    Pistol Squats 10 reps
    Kipping Toes to Bar 7 reps

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 15 min
    1.Rowing intervals
    A. 7x1 min/30 s. @ 1:57-1:58/500 m
    - Avg. pace: 1.57.9

    Rest 1 min

    B. 7x1 min/30 s. @ 1:54-1:56/500 m
    - Avg. pace: 1.56.1
    - HR 169/186
    Cool down for 10 min

    PM: 120 min
    Warm up + COS 20 min

    1.BCTB
    - BFLY 3x10
    - KS+BCTB 4x5
    - BCTB + hollow 8x1
    - BCTB + BFLY 2x1

    2.Strict HSPU strength
    A. Bottom of Box pike HSPU hold 4 x Max effort
    - 6 5 4 4 s.
    - 19 s.

    B. Lift off + Pike push up 3 x Tough effort
    - 10 9 8

    C. DB Z-press 3x8-10
    - 10x25 8x25 8x25 lbs

    3.Back squat
    A. 4x8 @ Slightly heavier than last week

    4.Prone hamstring curls
    - 3x15
    - 15x5 10x10 10x10 kg

    5.Banded march
    - not done

  • CF Mayhem WORKOUT Workout

    Warm Up
    3 Rounds:
    1:30 Machine
    10 Inchworms
    20 Glute Bridges
    10 Deadlifts
    *Increase deadlift weight each round

    Leonardo
    21-15-9
    Deadlift (225/155)
    Burpee Over Bar
    -Rest 5:00-
    15-12-6
    Deadlift (275/185)
    Burpee Box Jump over 24"/20"
    -Rest 5:00-
    12-9-6
    Deadlift (315/225)
    Burpee Box Get over 48"/40"

    Scoring: Time

    Athletes Notes

    TARGET SCORE
    Target Timet each set: 4-5 Minutes

    Time Cap each set: 7 minutes

    STIMULUS
    High intensity is what we want. Big sets on deadlifts and moderate pace on burpees.

    The weights go up and burpees only get harder so be smart about the deadlifts and listen to your body.

    WORKOUT STRATEGY & FLOW
    For the deadlifts the goal for the first workout is as close to unbroken sets as possible. After this, look to break reps up into 2-3 sets to maintain intensity.

    The height and difficulty on burpees increase but your pacing should stay moderate. Don’t blow up and lose the aggressiveness on the barbell. Empty the tank on burpees on the last set of each workout

    Make sure if you are stepping up on the burpees you alternate legs to save your back.

    SCALING
    Scale to finish near the target score:
    21-15-9
    Deadlift (155/105)
    Burpee Over Bar
    -Rest 5:00-
    15-12-9
    Deadlift (185/125)
    Burpee Box Jump over 20"/16"
    -Rest 5:00-
    12-9-6
    Deadlift (225/155)
    Burpee Box Get over 30"/24"

    Accessory
    3 Sets
    10 Weighted pull ups (light/moderat)
    15 Hammer Curl (moderate) (R/L)
    20 step up to step back lunge with Bear Hug Sandbag OR Medalll

  • Muscle & Power, YV1 Strength

    Shoulder press 12-10-8-6 reps