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

  • Ninjat 14-16v WOD Workout

    3 rounds for quality
    300 m run
    9 inchworms
    7 strict toes to bar (90 degrees)

  • Team metcon Workout

    In teams of 3
    2 rounds for time of :
    800m run (all together)
    30 squat cleans @70/50kg (scale to 60% of 1rm)
    30 push press @ 70/50kg (if need to take another barbell for your team thats ok)
    800/1000m row
    30 deadlifts @ 110/70 (scale to 60%) you add more weight to same bar.
    30 strict c2b pull ups / strict pull ups

    time cap is 35 minutes.
    On rowing women team rows 800m, men team 1000m. mixed team 900m.

  • Superkids 9-13y taito Strength

    5 x 2 + 2 c&j

  • July 10, 2015 Workout

    Warm Up
    2 Rounds
    400m Run
    8 Burpees
    8 Air Squats
    8 PVC Pass Overs

    Lift
    Back Squat
    2-2-2-2-2-2-2

    Increase weight each set

    Workout
    AMRAP in 15 min:
    6 Pull Ups
    6 Shoulder To Overhead (115/75)
    200m Run

    Advanced: (135/95)

  • Partner WOD “I Go, You Go” Workout

    Partner WOD “I Go, You Go”

    2min, 5min, 8min, 11min AMRAP, 1min rest between AMRAPS.

    10 Devils Press 22,5/15kg
    20 C2B
    30 DB Snatch (alternate arms)
    40 DB Squat (2xDB)
    50 Sit-Up
    60 Wallball
    70 DU

    Start every AMRAP from the beginning. Try to go further on each AMRAP. If you complete 70 DU, start again from devils presses. If you do this alone, split the rep scheme half and work:rest 1:1.

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Etukyykky 7x5

    7min amrap
    3 seinäkävelyä
    6 mave
    8 burpee tangon yli

    Loppuvenyttelyt

  • 150730 Workout

    Warm-up/Skill work Hollow Rocks 10-30sec

    WOD
    5 Rounds
    5 Wall walk ups
    Max bench press 40kg/20Kg

    Total reps bench press

    Cash Out :
    Superman
    L-Sit hold

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Tehdään hyppyharjoitus

    12min AMRAP
    100m laite
    20-30s roikunta
    20m farmari kävely
    1 seinäkävely

    Loppuvenyttelyt

  • 20151005 WoD#2 Workout

    "CF Offical 150928

    7 rounds for time of:
    10x SDHP 40/30
    10x RingDips
    "

  • Aerobic capacity Workout

    Friday 18th May 2018

    Aerobic capacity

    4 Rounds for Time
    500 meter Row
    400 meter Run

    Rest 3 minutes between rounds

    Score is total time, including rest, to complete all four rounds.