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

  • Lördag 11/4 2020 Workout

    Partner wod
    6min amrap
    Tire flips, you go I go
    1min rest
    6min amrap
    250/200m row, partner amrap burpees
    1min rest
    6min amrap
    50m d-ball carry, you go I go
    1min rest
    6min amrap
    200m run, partner amrap squats

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan köysikiipeilyä

    12 min OTM
    1) 2 seinäkävelyä
    2) 6 boxihyppyä
    3) 7 valakyykkyä kepillä

    Loppuvenyttelyt

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Harjoitellaan tempausta

    5min amrap
    4+4 kp tempausta
    20 naruhyppyä

    2min tauko

    5min amrap
    8 seinäpalloa
    8 burpeeta

    Loppuvenyttelyt

  • WOD Workout

    4 Rounds On the 5 min
    1 Round of "Helen in a boat"
    Row 400/300 meters
    21 USA Swings @24/16kg
    12 Pull Up

    goal: finish each round under 4 mins

  • 30min row Workout

    30min row

  • 14.2.2020 Workout

    EMOM 12

    Even : 6 - 10 TTB (UB)
    Odd : 12 Db Snatch 22,5/12,5kg Alternating

  • After Quarantine Workout

    2020.05.21

    A.
    3s Up 3s Hold 3s Down DeadLifts
    7-6-5

    2s Up 2s Hold 2s Down DeadLifts
    5-4-3

    B.
    10-9-8-7-6-5-4-3-2-1
    Touch n Go DeadLifts 60/45
    Over The Bar and Back Jumps

    After each set perform 10 Box Step Ups

  • SPCOM31032020 Workout

    A.
    PVC+MOBILITY

    poi

    AMRAP 8'
    6 strict pull-up/12 row con bastone e sedie
    20 du/40su
    10 Alternating Arm DB Thruster (carico leggero)

    B.

    Strenght
    "Touch and Go” Push Jerk
    10-8-6-4-2
    Salire gradualmente al carico, poi partire con @60% e aumentare a ogni set

    C.

    WOD FOR TIME
    64 DU
    14 Thrusters 60/40KG
    7 Strict pull-up
    Rest 3'
    7 Strict pull-up
    14 Thrusters 60/40KG
    64 DU
    Rest 3'
    64 DU
    14 Thrusters 60/40KG
    7 Strict pull-up

    D.
    Skill & WORK
    EMOM
    OGNI 2' X 16'
    1) 90" MAX REP HSP (ALTERNARE I SET KIPPING/STRICT)
    2) 90" Alt. DX/SX COMPLEX ONE ARM( DB Squat Snatch + DB OHS)
    30" rest

    lavorare con un carico che permetta di scendere in squat sotto il parallelo

    E.

    OPZIONALE

    4×15 DB one arm Row

    12,8,6,4 BENT ROW BB

    5X20 sit-up+plates

  • Tiistai 1.5 Workout

    Gymnastic Conditioning
    AMRAP 3:
    Max Unbroken Complex Of…
    2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

  • Painonnosto clean pull Strength

    Clean pull 4 x 3