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

  • Weighted pull-up 4x2 Strength

    Weighted pull-up 4x2

  • 09112015 Workout

    For time:
    - 1000 m run.
    - 90 Wall Ball shots (9/6 kgs).
    - 80 Medball sit-ups (9/6 kgs).
    - 750 m run.
    - 60 Kb Swings (24/16 kgs).
    - 50 Knees to Chest.
    - 400 m run.
    - 30 Box jumps (24"/20").
    - 20 Pull ups.
    - 10 Burpees over the medball.

  • 1/1/21 Workout

    Warm up(10)
    2rds
    12 walking cradle
    12 cross body crunch
    12 spiderman
    12 reverse lunge

    RCVR(30)
    walk, jog, bike, move....

    Finisher
    1:00 plank

  • 8.8.2020 WOD Workout

    HandStand Walk Practice

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan tasapainoilua, yhden jalan varassa, lankusta käsien ja jalkojen nostelua, silmät kiinni...

    5 kierrosta 20s/ 10s
    Rengasoutu
    Levylle hyppy
    Karhukävely
    Lankku
    Burpee

    Loppuvenyttelyt

  • Lynne Workout

    5 Rounds Max Reps:

    • Body Weight Bench Press (190#, 19 reps - 5,4,4,3,3)
    • Pull Ups (75 reps)

    "Extra Credit" Post WOD:
    2 minute Plank
    2 minute Handstand
    200m Farmers Carry (53#)

    Used my body weight, 190#. Alternated between Bench & Pullups. Used 53# Kettle Bells for Farmers Carry and was able to complete the walk without setting down.

  • ENGINE Workout

    Friday

  • 13.2.2020 Sali Workout

    Eilinen/Lepo

  • Extra testing Workout

    Max strict Hspu
    bMu Knees up technic and max reps

    50 shoulder tap
    Hs Walk practise

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Nopeusrata

    10min amrap
    2 köysi
    5 tempaus kyykkyyn kepillä
    2 kierrosta juoksu salin ympäri

    Loppuvenyttelyt