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

  • Accessory Gymnastic Workout

    4 x 10
    One Arm DB Rows ( heavy ) Neutral grip

  • Accessory wod Workout

    4 sets:

    8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

    8-10 Strict Ring dips

    10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips

  • CFKN nuoret Workout

    Lämmittely ja mobility

    x Köysikiipeily

    1min on 1 min off 3 kierrosta
    kone
    rengassoutu
    boxihyppy

    loppuvenyttelyt

  • "The Great Wall" Workout

    For time:
    30 Wall-balls 9/6 kg
    3 Hang Power Cleans 30/20 kg
    25 Bodybuilders
    3 Hang Power Cleans
    20 Wall-balls
    2 Hang Power Cleans
    15 Bodybuilders
    2 Hang Power Cleans
    10 Wall-balls
    1 Hang Power Cleans
    5 Bodybuilders
    1 Hang Power Cleans

    above for yellow.
    orange: PC 52;5/45 kg
    blue: PC 75/52,5 kg

    We consider this Vp(e) - Aerobic Power on the electricity side - and this one can get away from you if you don’t play it smart. With descending reps as you go, each set gets a little ‘easier.’ Pay close attention to bracing and staying tight on all the CJs, don’t rush it. Focus on being crisp and tight. Obviously, the breathing plays a factor here, and work to get your breathing to a high, consistent pace. When you get to the CJ, take a moment to organize yourself, and get into a tight position before jumping the bar - the weight should be manageable and something you know you can do. For both Wallballs and Burpees, stay as relaxed as possible, focusing on rhythm, timing and balance.

  • Extra Credit 30-05-2019 Workout

    Glute Ham Raises: 4 x 8. Rest 90s.
    OR
    Single Leg Barbell RDLs: 4 x 6 ea. Rest 90s.
    – light weight

  • EMOM30 Workout

    Joka alkava minuutti:

    1. 40sek Soutu/pyörä
    2. 6/6 Kahvakuula rinnalleveto
    3. 8-12 Boksihyppy
    4. 12-16 Käsipainotempaus vuorokäsin
    5. Lepo

  • Accessory wod Workout

    5 sets:

    10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

    50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

    50ft (25 forwards + 25 backwards) side steps with a band around your knees

  • Skills Practice Workout

    20 Minutes
    Pistol Squats
    Practice them!!

  • Conditioning Workout

    3 rounds for calories:
    2min Assault bike
    2min Rest
    2min Row
    2min Rest
    2min SkiErg
    2min Rest
    Don't start too heavy. Try to increase speed every round.

  • Friday 15th March Workout

    CrossFit Open 19.4!!!