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

  • Cardio 19/2015 Workout

    For time:

    21 Thrusters 42,5/30kg
    21 Bar facing Burpees
    --
    2 Rounds of:
    100 Double Unders
    10 Deadlifts 42,5/30kg

    15 Box Jumps 61/51cm

    15 Thrusters

    15 Bar Facing Burpees

    2 Rounds of:
    100 Double Unders
    10 Deadlifts 42,5/30kg
    15 Box Jumps 61/51cm
    --
    9 Thrusters

    9 Bar Facing Burpees

    2 Rounds of:
    100 Double Unders
    10 Deadlifts 42,5/30kg
    15 Box Jumps 61/51cm

  • Superkids 7-9 v Taito Workout

    3 kierrosta

    10 m jänisloikkia
    7 varpaat tankoon
    5 thrusteria käsipainoilla

    Sen jälkeen tauko ja sitten

    3 kierrosta

    10 m krokotiilihyppyjä
    7 linkkaria
    5 thrusteria käsipainoilla

  • 29.8.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Reversehyper ja sammakko ja vatsat kiertäen Workout

    3 kierrosta:
    10 reversehyper, 50 % takakyykky 1 RMstä
    10 sammakkopotku GHD penkissä
    8 GHD istumaannousua, 10 sek pito puolessa välissä, 8 GHD istumaannousua

  • Lapset syksy 17 Workout

    Lämppä ja mobility

    Thruster 3x10

    Metcon: 10min amrap
    5xLeukaa
    5xlaatikon yli burpee

    Core:
    Kuppipitotabata

  • 10.11.2019 CF Workout

    Lepoja

  • Endurance Workout

    • 60 Min of:
    Run @ 60-70% MHR

  • Day 06 Workout

    Rest & Recover

  • CFKN nuoret JATKO Workout

    Lämmittely ja mobility

    Otm 12
    1× köysi
    4× valakyykky

    Metcon 3x 3min työ 2min lepo
    8cal
    10-15s pito renkailla tai roikunta
    Amrap: burpee

    Loppuvenyttelyt

  • SPCOM05082019 Workout

    LUNEDI
    A
    5' DU (cercare max rep unbroken)
    PVC+MOBILITY

    20'
    Tabata Wall Ball
    Tabata Sumo Deadlift High-Pull 40/25kg
    Tabata Box Jump  
    Tabata Push-Press 40/25kg
    Tabata Row ( calorie) 
    Tabata : 20" on e 10" off, per 8 intervalli di ogni movimento - per un totale di 40 intervalli. 

     Il punteggio finale è il totale dei punteggi per ciascuno dei 5 movimenti. 

    B

    Front Squat
    Set 1-5 rep @ 55-60% 
    Set 2-5 rep @ 65-70% 
    Set 3-4 rep @ 75-80% 
    Set 4-2 rep @ 80-85% 
    Set 5-2 rep @ 85-90% 
    Set 6-1 rep @ 90-95% 
    Set 7-1 rep @ 95 +% 
    Set 8-1 rep @ 100% 

    poi eseguire con il 70% del carico set 8, max rep di front squat

    C

    For max rep:
    2' BMU/C2B
    Rest 60"
    90" BMU/C2B
    Rest 60"
    60" BMU/C2B

    POI

    For time:
    30/20 CaL. Bike
    20 Burpee BJO
    30/20 CaL. Bike

    D

    4 RND
    3 Rope Climbs
    20 DB Snatch
    15 TTB

    Rest 2'

    E

    LAVORO ACCESSORI
    DB Bench Press 3 × 12, 3 × 6-8 
    Standing Arnold Press 3 × 10-12 
    DB Jump affondi 3 × 10 
    Renegade Rows 3 × 10-12 / arm 
    DB Deadlift Rumeno 3 × 12-15