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

  • 4-20-17 Workout

    Warm Up
    Stretch
    200 M Run
    100 Jump Rope
    100 Ab Reps

    Muscle
    5-3-3-1-1-1
    Reverse Band Front Squat
    Ring Dip
    12-10-8
    OH walking lunge
    Close Grip Swiss Press

    Metcon
    3-6-9
    Barfacing Burpees
    Hang Power Cleans 135/95

    9-6-3
    Barfacing Burpees
    Front Squat

  • Accessory wod Workout

    EMOM20: (Each minute is 45 seconds of work with 15 rest)
    Min 1: Man makers

    Min 2: Farmers handle hold (AHAP)
    Min 3: Double unders or single unders
    Min 4: Sand bag bear hug hold (AHAP)
    Min 5: Rest

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Testataan
    Max roikunta, max lankku ja max pituusloikka

    1min on 1 off 3 kierrosta
    Kone
    Boxihyppy

    Loppuvenyttelyt

  • Muscle & Power, YV2 Strength

    Bent over barbell row (supinated) 15-15-12-12 reps

  • 7,5 km ski for time Workout

    7,5 km ski for time

  • CFKN Lapset Workout

    Leikki: pizzalähetti ja mobility

    Tabata 6x20/10s
    selänojennuspito

    12min amrap
    4 burpee ja laatikon ylitys
    6 istumaannousu
    20m karhukävely

    loppuvenyttelyt

  • Invictus September 1 2014 Strength

    Total 120 min

    3 sets of:
    10 box jump, 5 OHS, 200 m row, 10 lunges

    BMU practice for 10 min

    A.
    Six sets of:
    Drop Snatch x 1 rep
    Rest as needed
    Build over the course of the six sets to your heaviest drop snatch.
    25 27.5 30 32,5 35 35

    B.
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
    (Last performed on August 11, 2014.)

    C.
    Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
    Back Squat
    *Set 1 – 6 reps @ 65% of 1-RM
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 6 reps @ 75%
    *Set 5 – 4 reps @ 85%
    *Set 6 – 2 reps @ 95%
    *Set 7 – 3-4 reps @ 90%
    *Set 8 – 3-4 reps @ 90%

    D.
    Three rounds for time of: > easy pace
    12 Toes to Bar
    12/9 Strict Handstand Push-Ups >
    kipping, 4 x abmat + 10 kg plates, 5 x abmat
    6 Overhead Squats (185/125 lbs) = 57 kg > 35 kg

    Results: 5.17, 6.44, 6.35 = 18.38

  • 12.9.2017 Ti Jatkoryhmä SQ/DL Max Effort Workout

    Hyvää Huomenta (kyykky häkissä) max1. Laita turvaraudat niin, että liike lähtee noin selkä lattiatasossa. Lämmittely hyvin ja ota vyö käyttöön lähellä maksimia!!!
    Reverse Hyper 50-100 toistoa (palauttava)
    Voimapyörä 3-5x12-20
    Etuheilautus 1x1min

  • Pull ups Workout

    Strict pull ups: 3xAMRAP

    Rest as needed

  • Good Trip Workout

    10 rds of
    10 one kb floor clean & jerk
    10 alternated one kb row
    20 one kb am swing

    Male @ 24kg
    Female @ 16 kg
    Time Cap 20'