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

  • 11-3-16 Workout

    Weightlifting:

    Bench Press - 15-6-5-4-3 EMOM
    Incline Bench Press - 15-6-5-4-3 EMOM
    Pull Ups - 4 Sets to Failure EMOM
    Barbell Row - 15-6-5-4-3 EMOM
    K2C - 5 Sets of 25 Reps EMOM

    Crossfit:

    22 TTB
    22 Clean and Jerks @ 95/45

    200 M Sprint

    1RM Squat Clean (5 Min Max)

  • Metcon Workout

    • 12 Min E2MOM of:
    Ogni 2:00 x 6 sets
    Double KB Front Rack Carry (2X32/24Kg) 30 m
    GHD Sit Ups 15 reps

  • Warmup Workout

    Every 5mins x 2 sets
    Row 250m
    16 Air Squats
    Bike 300m
    20sec Wall Facing Handstand Hold

  • OPTIONAL ENDURANCE Workout

    10min easy pace bike (NOSE BREATHING)
    *
    E2MOM x 20-30
    1) row
    2) bike
    3) ski
    4) echo
    *
    10min easy pace bike (NOSE BREATHING)
    TARGET PK2

  • Extra Credit 04-01-2020 Workout

    10mins easy cyclical work: row, bike, jog, ski or combination.

  • Girls Interrupted Workout

    Pre-WOD:
    5x2 DL

    WOD:
    "Ditzy Diane" (225/135)
    - 2 min clock - 21 deadlifts then HSPU in time remaining
    - 1 min rest
    - 90 sec clock - 15 deadlifts then HSPU in time remaining
    - 1 min rest rest
    - 1 min clock - 9 deadlifts then HSPU in time remaining
    - REST 3 min; change weight for next movement
    "Burpee Fran" (95/65)
    - 2 min clock - 21 thrusters then burpees in time remaining
    - 1 min rest
    - 90 sec clock - 15 thrusters then burpees in time remaining
    - 1 min rest
    - 1 min clock - 9 thrusters then burpees in time remaining

    24 total HSPU
    14 total Burpees

    Did not puke ... So cannot complain!

  • Parin kanssa laatuaika Workout

    2 kierrosta

    Eka                                                Toka

    1 km soutu 10 yleisliikettä,
    10 kyykkyä,
    10 istumaannousua.
    5 yleisliikettä, 1 km soutu

    10 kyykkyä,
    15 istumaannousua.

    2 kierrosta

    Eka                                                Toka

    1 km soutu 10 Kahvakuula heilautusta
    10/10 Kahvakuula rinnallevetoa

    10 Kahvakuula heilautusta 1 km soutu
    10/10 Kahvakuula rinnallevetoa

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Otm 10
    20s-30s kaaripito
    6 kk mave

    10min amrap
    10m askelkyykkykävely
    10 istumaannousua
    7 seinäpalloa

    Loppuvenyttelyt

  • 5.1.2020 Workout

    Lepo.

    Sit alkaa kolmen viikon paukutus!

    Syökää ja nukkukaa.

  • Mobility 6.11 Workout

    2min/each side banded stretch
    2min/each side foam roll