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

  • RestDay! Workout

    Huoltoa/Lepoa

  • 4x3min Macho Man, 3min lepo kierrosten välissä Workout

    4x3min Macho Man, 3min lepo kierrosten välissä

    3 raaka rinnalleveto
    3 etukyykky
    3 työntö

    Nosta painoa kierrosten välissä

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    ×Kyykky

    10min amrap
    6+6 boxiaskellus
    7 cal laitteella
    7 seinäpallo

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    ×Kyykky

    10min amrap
    2 kierrosta juoksu
    20s roikunta
    20s lankku
    5+5 vuorikiipeilijä

    Loppuvenyttelyt

  • Wall-balls and box jumps (main site Wednesday 191113) Workout

    5 rounds for time of:

    30 wall-ball shots
    30 box jumps

    ♀ 14-lb. ball to 9 ft., 20-in. box
    ♂ 20-lb. ball to 10 ft., 24-in. box

  • SPCOM10042020 Workout

    W.UP
    MOBILITA' SCHIENA (VIDEO NICOLAS ERBINI)

    15 Band Pull-Aparts (Palmi verso il basso)
    poi
    3 Rnd
    30/25kg
    10 Front Squat
    5 Bar Facing Burpees
    10 Push Press
    poi
    15 Band Pull-Aparts (Palmi vero l'alto)

    Squat Clean & Jerk
    6×4 @60-75%
    Drop and Reset

    Scoring:

    Skill & core
    FOR REPS
    5' Max Bar Muscle Ups/ Cercare la max rep unbroken
    Rest 5' (MAX REP SIT-UP + PLATES)
    5' Max C2B/ Cercare la max rep unbroken
    Rest 5' SIT-UP KB/DB ONE ARM (ALTERNARE DX/SX)
    5' Max PULL-UP/ Cercare la max rep unbroken

    Scoring:

    WOD
    FOR TIME
    4 Rnd
    10 Calorie Row/2' DU
    15 2 DB Snatch/ (se non due DB, 20 ALTERNATI DB Snatch)
    20 Box Jump Over

    Scoring:

    WOD 2
    For Time
    OGNI 3'
    500MT Row/400mt RUN
    Max Rep Devil Press 22,5/15kg
    Rest 2'
    Continuare questo intervallo fino a completare 40 devil press

    Scoring:

    Optional

    3-4 RND
    REST 1-3' TRA I RND

    BENT ROW 10-12 PESO MEDIO

    Alternating Hammer Curl 10-12 PER LATO

    REST 3'

    3-4 RND
    REST 1-3' TRA I RND

    ROW ONE ARM CON KB 10-12 per lato (peso medio alto)

    Alternating Dumbbell Biceps Curl 5-8 per lato (peso alto)

    Scoring:

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    ×Kyykky

    10min amrap
    8 burpee
    6 leuka
    4 punnerrus

    Loppuvenyttelyt

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan kyykkyä ja lankkua

    5×20/10s
    Kyykky
    Roikunta
    X hyppy
    Tasapaino
    Burpee

    Loppuvenyttelyt

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Työntöä

    5 KIERROSTA
    1 min laite
    1 min boxin yli burpee
    1 min lepo

    Loppuvenyttelyt

  • 29.7.2020 WOD Workout

    Bulgarian Split Squat
    2 x 7+7
    2 x 5+5
    1 x 3+3
    Send Off 3:00