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

  • Lepopäivä Workout

    Lepopäivä

  • In wod Strength

    3rm thrusters

  • Muscle & Power, Joker Workout

    10min “Falkel”
    8 HSPU
    8 Box jumps
    1 Rope climb

  • Gymnastics + weightlifting + conditioning Strength

    160 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    A. Clean& jerk
    4 x 2 Clean + 1 Jerk
    x 75-80 %/ "1 rep in the tank"
    - 55 57.5 60 60

    3.Metcon
    A. 5 RFT
    10 butterfly pull up
    10 cal row
    Time: 7.52 (100 s/round)

    B. AMRAP5
    4 Hang squat clean 75/55 kg > 40 kg
    3 Push jerk
    2 Front squat
    *EMOM 5 cal AB > bike erg
    Reps: 4 rounds + 1 HSC
    Rest 5

    C. AMRAP5
    4 Hang squat clean 55/40 kg > 30 kg
    3 Push jerk

    2 Front squat

    *EMOM 5 cal AB > bike erg
    Reps: 5 rounds + 4 HSC

  • Team WOD Workout

    2 Rounds For Time
    100 Air Squat
    80 Russian Swing @24/16kg
    60 Burpees
    40 Box Jump @60/50cm
    20 DB Snatch @22,5/15kg
    10 Rope Climb

    • You go I go TC:30'

  • CFKN minit Workout

    Leikkiä ja lämmittelyä

    Lankkuralli

    Treeni 5 kierrosta 20s liike 10 tauko
    Roikunta
    Vene
    Kuperkeikkoja
    Pikajuoksu omalla paikalla
    Lankku

    Loppuvenyttelyt

  • E. Row Conditioning Workout

    3 Rounds: 35/24 Calorie Row
    Rest 1:30 Between Rounds

    3 Rounds: 25/18 Calorie Row
    Rest 1:30 Between Rounds

    3 Rounds: 15/12 Calorie Row
    Rest 1:30 Between Rounds

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    Rive ja työntö
    Otm 8 2rive 1 raakapunnerrus

    3kierrosta On/ off 30s/1min
    Kone
    Punnerrus
    Istumaan nousu

    Loppuvenyttelyt

  • SPCOM07042020 CESARE GHIO Workout

    W.UP
    MOBILITA' ANCHE (VIDEO NICHOLAS ERBINI PAGINA INSTAGTRAM LUCA/SLY TEAM)
    PVC+MOBILITY
    AMRAP 7'
    10 Hang Power Clean and Jerk EMPTY BB
    20 Double Unders
    30" Wall Sit
    40" CRUNCH

    STRENGHT WL
    “Touch and Go” Push Jerk
    10-8-6-2
    ARRIVARE GRADUALMENTE AL 60-65% E PARTIRE CON LA PRIMA SERIE DA 10 E AUMENTARE NELLE SUCCESSIVE

    Scoring:

    FOR TIME
    4 RND
    12 empty BB FRONT SQUAT
    9 empty BB BOX STEP BACK RACK EMPTY BAR (STEPPARE SUL BOX CON BILANCIERE IN POSIZIONE BACK
    Rest 30" TRA I RND

    REST 3'

    21-15-9
    STRICT HSPU
    STRICT RING DIP (VEST O SOVRACCARICO)
    HRPU (VEST O SOVRACCARICO)

    Scoring:

    SKILL
    15'
    Pratica HSW
    4X40" HOLLOW POSITION CON DISCO
    3X30 HOLLOW ROCK
    - LAVORARE A MURO E LIBERO
    - A MURO FRONT FACE

    Scoring:

    WOD
    AMRAP 15'
    6 Power Clean 75-80kg/40-50kg
    9 Lateral Bar Burpees
    12 Pull-up

    OPZIONALE
    EMOM

    OGNI 5' PER 4 SET
    500MT ROW/RUN/2' (40" ON 20" OFF BURPEES)
    100 DU

    LAVORO BRACCIA:
    6 SET REST 90" TRA I SET
    5 HIGH HOLD ALT. CURL CON 10 " DI TENUTA IN CONTRAZIONE+10 DIP

    8 REP SINGLE ARM DI CURL X LATO
    PER UN TOTALE DI 5 SET
    NO REST TRA I LATI
    REST 90" TRA I SET

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan pysty ja vauhtipunnerrusta

    On /off 30s 1min 3kierrosta
    Rengassoutu
    Kyykky
    Burpee

    Loppuvenyttelyt