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

  • Accessory work Workout

    Accessory work

    3x10 Stiff legged deadlifts (heavy)
    3x10 Bouble KB front squats (heavy)

  • Split Jerk 3 x 5 Strength

    3 heavy sets of 5 reps.

  • Gymnastics + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU 10x1

    C. MU+CTR 2x1+1

    D. MU 5x2

    2.Back squat
    A. 4 RM

    B. 2x4 @ 90% of max

    3.Snatch pull on riser
    3x5 @ 100-105% of Snatch record
    - 3x5x57.5 kg

    4.RMU Accessory
    Every 90 s. for 3 rounds:
    1) Ring push ups - 10 9 8
    2) Ring support Swings - 12 12 12
    3) Roman Chair L-lift - 12 11 10

  • Squats and L-sits(main site Thursday 190502) Workout

    Tabata squats

    L-sit for 2 minutes in as few sets as possible (AFSAP)

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.

  • Ninjat 14-16v WOD Workout

    30 min EMOM

    5-10 cal / reps on

    *assaultbike /bike
    *ski/ burpees
    *row

    Ei täysiä, lepoa pitäisi tulla n. 20 sek / intervalli

  • IRON1 Strength

    Snatch 3 x5 of each drills
    -from ground over the knees
    -hang snatch pull
    -high hang squat snatch
    -snatch balance

    *rest 1min between sets. Use an easy weight, focus on technique.

  • 8/20/19 Workout

    Warm up(8)
    front kicks
    cradle

    active samson
    step squat

    heel walk
    toe walk

    heel grab
    knee grab

    straight leg bear crawl
    heels to rear back

    Mobility(4)
    1:00 min pigeon per
    1:00 min front rack stretch

    Warm up squat clean(8)

    Workout(20)
    Partner workout-c/o AAYMCA throwdown
    "Low 5"
    1600m run-then squat clean ladder
    15 squat cleans 95/65- challenge-155/105
    12 squat cleans 115/75-challenge 185/125
    9 squat cleans 135/95-challenge 225/155
    6 squat cleans 155/105-challenge-255/175
    3 squat cleans 185/125-challenge-275/195
    If you're going solo then cut numbers in half, but try to partner up

    Opt(12)
    Iso-core
    4 giant sets
    8 floor press
    8 dips-ring dips
    8 curls
    8 s/a row
    8 v-ups

    Opt(12)
    5x100m hill sprint
    work up to heavy jerk(8)
    gymnastic goat

    Finisher
    30 scap push ups
    60 alt toe touch
    1:00 samson stretch

  • 9.3.2021 Workout

    KEHONHUOLTOVIIKKO
    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan köysikiipeilyä

    12 min OTM
    1) 2 seinäkävelyä
    2) 6 boxihyppyä
    3) 7 valakyykkyä kepillä

    Loppuvenyttelyt

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Harjoitellaan tempausta

    5min amrap
    4+4 kp tempausta
    20 naruhyppyä

    2min tauko

    5min amrap
    8 seinäpalloa
    8 burpeeta

    Loppuvenyttelyt