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

  • 12.3.2021 Workout

    Lepoja

  • Conditioning Workout

    AMRAP 32:00 in teams of 2:
    32 Goblet squat @24/16kg
    32 Alt. DB Snatches @22,5/15kg
    32 Burpee Jumping Pull-ups
    32 ( Strict Handstand) Push-Ups
    32 Calorie Bike/Row/Ski

    Goal: 3+ rounds . Have fun and find a consistent pace with your partner.
    One person works. Split as needed.

  • LinnaMasters event 2 Workout

    Can YOU handle it?
    For time:
    75 Double Unders
    18m Handstand Walk Obstacle Course
    75 Double Unders

    HSW: 6 x 3m Hadstand Walk (one obstacle in the 3rd meter, use 10kg plates)
    Timecap: 4 minutes

  • Gymnastics + weightlifting Strength

    120 min
    Warm up + COS 20 min

    1.HS practice
    - HS Body tightener 3-4x10 s hold
    - Body tightener to Wall walk: 3-4x3
    - Free standing HS Hold - forearms against block x 3

    2.BMU
    - Drills
    - BMU 3x1 + 7x2 + 3
    - BMU x 20

    *3.BFLY + BCTB
    - Bfly 35
    - BCTB + kip swing 4+4 x 6

    4.Power clean
    - Build to challenging but snappy triple
    25 25 30 35 40 45 50 52.5

    5.Romanian deadlift
    4x5 @ Light weight and slow tempo
    50 50 50 50

  • "Caesar's Palace" Workout

    Teams of 3
    AMRAP 7:
    50 Back Squats 70/50kg
    50 Back Squats 85/60kg
    Max Back Squats 100/70kg

    Rest 3 Minutes

    AMRAP 7:
    50 Bench Press 60/40kg
    50 Bench Press 70/50kg
    Max Bench Press 85/60kg

    Rest 3 Minutes

    AMRAP 7:
    50 Deadlifts 85/60kg
    50 Deadlifts 100/70kg
    Max Deadlifts 120/80kg

  • Hard routine + strength Strength

    160 min
    Warm up for 15 min

    1.Barbell
    A. Squat Clean
    Heavy Double for the day

    B. Every 30 s. for 10 minutes:
    1 Squat clean @ 85-90% of max Double
    - Not done, back pain

    2.Metcon
    A. 12 min AMRAP:
    8 DB Burpees - BBJ
    10 Chest to bar - butterfly pull ups
    15/12 cal Erg - row
    - Reps: 4 rounds + 1 BBJ
    - HR 159/176

    Rest 6 min

    B. 12min AMRAP:
    10 Power snatches - TTB
    30 Double unders
    15 m HS Walk - 15 cal ski erg
    - Reps: 4 rounds + 4 cal ski
    - HR 169/181

    3.Strength accessory
    A. Strict pull ups
    - 4x7

    B. 5 sets:
    10 strict DB press - 20 lbs
    10 EZ-bar bicep curl - 15 kg

    C. 3 sets:
    8 sa. DB row - 35 lbs
    10 side lat. raises - 10 lbs

    D. 4 sets:
    8 leg raises on stall bars

  • 23.9.2022 Zone 2 Cardio Workout

    40-60 min Bike, Run, Or Row

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Voimistelua

    Otm 12 max 30s/liike
    Pito suorilla käsillä
    Köysi
    Kuppipito

    Loppuvenyttelyt

  • Power Clean 5RM Strength

    Build up to a 5 rep max power clean

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Hyppynarua

    10min amrap
    20 hyppyä kepin yli
    10 istumaan nousua
    2 kierrosta juoksu salin ympäri

    Loppuvenyttelyt