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

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Lankkutabata

    15min tiimissä
    Max metrit laitteella oman vuoron jälkeen 5 burpee

    Loppuvenyttelyt

  • Superkids 10-13 v taito Workout

    Kippejä tangolla ja renkailla

    -kippileuka
    -kippi varpaat tankoon
    -kippi renkailla

    3 x 10 sek pito dipin ala-asennossa
    3 x 10 sek pito dipin ylä-asennossa

  • Metcon strength Workout

    • 3 Round not for time of:
    BB Bulgarian Split Squats 15 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
    One-Arm KB Press 15 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
    Handstand Walks 15-30 m o Wall Climb 5 reps

  • Torstai WOD Workout

    E2MOM 5
    5x Bench Press

    E2MOM 5
    5x Deadlift

    21 – 15 – 9
    Cluster (25/35kg)
    Bar over burpee

    Tc: 10min

  • 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.

  • Superkids 10-13 v taito Workout

    -Harjoitellaan valakyykkyä

    -Tempaus sylistä

  • CFKN lapset Workout

    Alkulämmittely ja mobility

    Agility tikkaat

    12min AMRAP
    10m karhu
    10m askelkyykkykävely
    10 naruhyppy
    10s Käsilläseisontapito

    Loppuvenyttelyt

  • Rush Workout

    Wod1, For time:
    3 rounds:
    9-6-3 Deadlift@100/65kg
    9-6-3 Burpee over the bar
    2' rest

    Wod2:
    EMOM 21'
    a) 50-70 DU
    b) 18/14 cal row
    c) Rest

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Harjoitellaan Työntöä

    15min tiimissä
    Max kalorit
    Oman vuoron jälkeen kierros cindyä

    Loppuvenyttelyt

  • 21-15-9 ja 2 liikettä Workout

    21-15-9

    1 käden käsipainothruster
    leuanveto