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

  • Lapset syksy 17 Workout

    Lämppä ja mobility

    OTM 18
    1. 1xKöysikiipeily
    2. 2-4x seinäkävelyä
    3. 10x KK-heilautus

    Metcon: Amrap 6min
    6x Boxi hyppyä
    6x istumaan nousua
    -aina kun uusi minuutti käynnistyy: tee 3 burpeeta ja jatka mihin jäit

  • Ninjat 14-16v Voima Workout

    Tiukka HSPU

    RX

    5 x 3-5

    Skaalattu

    5 x 3 jarruttaen alas, kipaten ylös tai lattian kautta

    Tai
    3 x max reps etunojapunnerrus

  • Superkids 10-13 v WOD Workout

    7 rounds

    7 toes to bar
    7 etunojapunnerrusta - skaalaus boxille

  • Mary Workout

    AMRAP in 20 mins
    5 push-ups
    10 1 legged squats
    15 pull-ups

  • Chest to floor Workout

    Perform as many reps as possible in 12min:

    Burpees- 10reps
    Hand Release Push Ups- 10reps
    Pull-ups- 5reps

  • kokeilu Workout

  • 3 Mile Interval Run - Mile 1 Workout

    Run one mile at between 75 pt pace and 45 seconds faster. Keep a focus on form and speed - don’t start fast and burn out, don’t start slow and fall behind. If you’re going to RACE against the clock, PACE against the clock.

  • Run Workout

    Back from Vacation yesterday with oldest son for weekend basketball tournament, taught martial arts class last night 7-9, morning meeting at 7:30 ... woke up and completed a mile run in this damn Texas heat. Back at CFR tomorrow morning.

  • Keskiviikko 11.01.2017 - Back squat 5RM + ME Strength

    Back squat 5RM in 15 minutes.
    One set, max reps @80% of 1RM.

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Voimistelua

    Otm 12
    Korkea Boxihyppy
    Rengasdippi
    L-sit
    Kuppipito

    Loppuvenyttelyt