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 Lapset Workout

    Lämmittelyleikki ja mobility

    kaaripitotabata 6x20s/10s

    10min amrap
    kaverin kanssa toinen tekee ja toinen on lankussa:
    5x kk mave
    5x burpee

    loppuvenyttelyt

  • Ninjat 14-16v WOD Workout

    EMOM for load

    12 min,

    Odd: 1 x power clean + 2 x push jerk, Increase load every round. (percentages estimated of previous clean + front squat complex: 75,85,90,95,100,105)
    Even: 4 + 4 KB snatch, 12 kg

  • power cleans burpees Workout

    7 rounds for time
    10 power clean , med ball clean
    10 burpees over the bar / ball

    Tabata farmer carry

  • 230120 Workout

    AMRAP 20

    Start with 30 DU and after every "Cindy"

    1 Round "Cindy" every 4 minutes

  • Rest Day! Workout

    Kelvin-asteikon keksijä William Thomson alkoi opiskella yliopistossa 10-vuotiaana ja pääsi professoriksi 22-vuotiaana.

  • BENCHMARK DUEX....kidding?? Workout

    Warm up Dominos
    3 Burpees
    Walking lunges
    5 V jumps
    Leopard Crawl
    0.04
    OV MB Slams

    4 Stations, 2 ppl at each, Station 4 all participate in
    1 Min ON : 1 min OFF X 5

    STATION 1
    BB BACK SQ
    AB MAT SIT UPS (under racks)

    STATIONS 2
    DBL KB P. PRESS
    SCISSOR KICKS

    STATION 3
    BB DL
    DB BENCH

    STATION 4
    Ski
    Chest throw to partner & push up

  • 8-19-16 Workout

    Cardio & Core

    "Annie"

    50-40-30-20 of:
    Double-unders
    Sit-ups

    5 2:00 Min Rounds of Row and Plank
    800 M. Run
    200 M. Swim (14 Laps)
    800 M. Run
    5 2:00 Min Rounds of Row and Hallow Rock

    "Annie"

    50-40-30-20 of:
    Double-unders
    Knee to Chest

  • Handstand Walk O-Course Practice Workout

    15:00 of Practice

    • In relation to our current abilities, let's challenge ourselves with obstacles, elevation changes, and changes of direction.

  • Weighted Pullup 3RM Strength

    5-7 sets of 3 weighted pullups building to max weight

  • IRON1 Workout

    EMOM20
    Odd: 10 back squats 100/70kg
    Even: 15 KBS (US) 32/24kg