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

  • At home program - Day 27 Workout

    Warm up

    Spiderman lunge rotations
    Russian baby makers
    Plank overhead reaches

    Part A

    5 rounds

    Single arm ladder

    1-2-3
    Row
    Swing
    Clean

    2 min rest

    Part B

    10 min AMRAP

    1-2-3-4....

    Russian swing
    Headcutter

    Every time you rest (put weight down) complete 7 press ups then start back at 1 rep

    Part C

    3 sets

    10-20 plank wall up
    20-30 sec side plank

    90sec rest

  • 15.2.2021 ALOITTELIJAT / CF Workout

    Samat lämmöt & oheiset kuin kyykkyohjelmassa.

    CLEAN + SPLIT JERK

  • Extra Credit 28-06-2020 Workout

    1a) Banded Pull-aparts: 3 x 25. Rest 30s.
    1b) KB Curls: 3 x 10. Rest 30s.

  • 7.12.2019 Workout

    "The Gauntlet"

    30 minute AMRAP of:

    Jackie
    1000m Row
    50 Thrusters (45/35 pound)
    30 Pull-ups

    Then

    Karabell
    10 rounds
    3 Snatches (135/90 pounds)
    15 Wall Ball (20/14lbs @ 10″/8″ target)

    Then

    AMRAP of Cindy in the remaining 30 minutes:
    5 pull-up
    10 push-up
    15 squat

    Your result is rounds of Cindy completed.

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Painnonostoa; pallolla, kepillä, tangolla

    Kaverin kanssa vuorotellen
    4 kierrosta;
    6 punnerrusta ja 6 boxihyppyä
    Sitten
    4 kierrosta
    6 burpee
    6 kk mave

    Loppuvenyttelyt

  • La 2.11.2019 Kisaajat 6.12 Penkki Strength

    Kapea penkki max1
    Vinopenkki käsipainoilla 4x8-12
    Leuat 5 sarjaa eri otteilla (toistot 6-12)

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Lankkutabata

    15min tiimissä
    Max metrit laitteella oman vuoron jälkeen 5 burpee

    Loppuvenyttelyt

  • Weight Lifting Strength

    2 Power clean+2 Front squat+2 Jerk
    1 Squat clean+1 Front squat+1Jerk
    Back squat 3x3+2x2

  • Warmup Workout

    2-3 Sets
    12 Tall Kneeling KB Push Press (alternating one arm at a time - 6/arm)
    10 Half Kneeling Landmine Twist

  • Lördag 25/4 2020 Workout

    “Chelsea”
    30min emom
    5 pull ups
    10 push ups
    15 squats,
    If/when you fail on the emom tempo, do the rest of the workout as amrap.
    If you done the workout before RX try to add 1 pull up, 2 push ups, 3 squats each round.
    If you know that emom is impossible try a simpler version 3 pull ups 6 push ups, 9 squats.