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 teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Mave

    Parin kanssa "Karen"

    Loppuvenyttelyt

  • 4.11.2019 Workout

    Lepoja

  • The Pull-up Power Program Strength

    Day 1 (Developing Muscular Endurance and Repetition Strength)
    Two rounds through the entire series:

    • Wide-grip pull-up MAX REPS (use band assistance for 10 or more reps; use weight if you have 15+)
      Rest 2 minutes

    • Medium-grip pull-up MAX REPS (same)
      Rest 2 minutes

    • Medium-grip chin-up MAX REPS (same)
      Rest 2 minutes

    -Narrow-grip chin-up MAX REPS (same)

    Day 2 (Time Under Tension and Motor-Unit Recruitment of Muscle Fibers)

    • 3x 5 reps of chest to bar chin-up with a six-second negative
      Rest 2 minutes between sets

    • 2x max-rep pull-up with five-secong negative
      Rest 2 minutes

    • 2x chin-up max hold 30 seconds or more

  • Deadlift Strength

    Ladder strength deadlift find your 1RM and then perform 2/3 reps @your last RM

  • 6-16-17 Workout

    Muscle
    Front Squat
    Pull Through
    T2B

    Metcon
    Complete as many rounds as possible in 11 minutes of:
    5 deadlifts, 315 lb.
    18 wall-ball shots, 20-lb. ball
    17 burpees, over the bar

    FWod
    1200 M ROW
    100 AIR SQUATS
    800 M RUN
    50 DOUBLE UNDERS
    25 TOES 2 BAR

  • "Zembiec" Workout

    Zembiec

    5 rounds for time of:
    11 back squats, 185 lb.
    7 strict burpee pull-ups
    400-meter run

  • BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET* Workout

    BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

    A1) Barbell Bench Press:
    3 x 6

    A2) Dumbbell Front Rack Step-Ups:
    3 x 6

    Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

    *Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

    Post loads to comments.
    Exposure 5 of 8

    Every 3 Minutes x 10 Sets:
    30 Second Row for Max Meters

    Post meters for each set to comments.

  • Strength Workout

    EMOM10': 5-8 Kipping pull up

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan roikkumisliikkeitä

    5×20/10s
    Rengassoutu
    Seinää vasten käsilläseisonta
    Burpee takaperin
    Patsas
    Sivuttain hyppy

    Loppuvenyttelyt

  • On Fridays ... we run!! Workout

    Friday 16th June 2017

    3 x 500m (moderate)
    50s rest between each
    Rest 4 mins
    5 x 100m (fast)
    20s rest between each
    Rest 4 mins
    3 x 400m (moderate)
    40s rest between each
    Rest 4 mins
    5 x 100m (fast)
    20s rest between sets
    Rest 4 mins
    3 x 300m (moderate)
    30s between sets