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 Workout

    Alkulämmittely ja mobility

    Painnonostoa; pallolla, kepillä, tangolla

    Kaverin kanssa vuorotellen
    4 kierrosta;
    6 punnerrusta ja 6 boxihyppyä
    Sitten
    4 kierrosta
    6 burpee
    6 kk mave

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Alkulämmittely leikkiä ja mobility

    Nopeusrata

    12min amrap
    4 leukaa
    6 kyykkyä
    8 istumaan nousua
    10 askelkyykkyä

    Loppuvenyttelyt

  • Torstai WOD Workout

    E2MOM 12 (24min)
    1. 6x Sq clean
    2. 9x Bar over burpee
    3. 12x Hang power clean
    (45kg/65kg)

    Chipper
    20x Push up
    20x V-up
    20x Superman
    20x Plank up
    20x Hollow rock

  • Running + gymnastics + weightlifting + strength Strength

    AM: 45 min
    3 min run/1 min walk

    PM: 170 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8

    B. MU
    - MU+A+H 5 x 1
    - MU+CTR 1 x 1
    - MU 4 x 2
    - MU x 14

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - 3 x Box butterfly drill
    - 3 x 4 Single rep butterfly + kip swing
    - 3 x Tough butterfly sets - 10 12 11

    3.Snatch + Overhead squat
    A. Build to challenging but snappy 1+2

    4.Strength
    A. Accumulate 40 Wide grip lat pulldowns
    - 5x8x30 kg
    B. Accumulate 50 Banded tricep extensions - not done

  • Superkids 10-13 v voima Strength

    6 RM etukyykky, 10 min aikaa

  • Testi Strength

    21-15-9

  • GYMNASTIC STRENGTH Workout

    7 x 3
    band assisted Bar muscle-ups https://vimeo.com/216413837
    * use smallest band possible

  • Metcon strength Workout

    3 Round not for time of:
    Rope Climb 4 reps
    (Seleziona la variante: Standard, Legless, Standard con Vest (9/6Kg))
    One-Arm KB Press 15 reps unbroken/side
    Double KB Front Rack Walking Lunges 30 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

  • Metcon strength Workout

    • 3 Round not for time of:
    BB Bulgarian Split Squats 15 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
    One-Arm KB Press 15 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
    Handstand Walks 15-30 m o Wall Climb 5 reps

  • WOD 09/04/19 Workout

    23' Amrap
    10 Push Ups
    20 OH Plate Lunge 15/10

    500 mt Row or 400 mt Run
    20 KB A.s 32/24
    10 WallBalls