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 nuoret Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa

    10min amrap
    8 rive pallolla
    10m pallon kanto
    8+8 vuorikiipeilijä
    10m pallon kanto

    Loppuvenyttelyt

  • 5 rounds Workout

    3-5 Parallette HSPU
    1-3 Legless Rope c.
    Rest 2-3min...

  • Warmup Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Strict Ring Dips 7-10 reps
    Air Squats 15 reps
    GHD Sit Ups 10 reps

  • 17.11.18 Workout

    PARTNER WORKOUT:

    AMRAP 20
    A.-

    10x Gorilla Cleans w. 2 KBs - RX 24/16 - SC1: 16/12 - SC2: 12/8 or 6
    10m Walking Lunge
    10x Gorilla Cleans
    10m Walking Lunge

    B.- ROW

  • Mainsite 170228 Workout

    Complete as many rounds as possible in 7 minutes of:
    60KG power cleans, 10 reps
    20 push-ups

  • CFBB 170216 Workout

    10 Minute Alternating EMOM
    5 Power Clean and Jerk @ 60KG
    10-15 Box Jump (30 seconds work)

  • CFR 170213 Workout

    10 Min AMRAP
    5 Shoulder to Overhead 115# / 75#
    10 Deadlifts 115# / 75#
    15 Box Jumps 24" / 20

    Then:
    20 minutes to find
    5RM Deadlift (touch and go)
    5RM Bench Press

    Score is AMRAP. Comment 5RM weights to comments.

  • Kettlebell Workout

    Wod ‘Arnie’
    For Time
    21 TGU (right arm)
    50 Am Swing
    21 OHS (left arm)
    50 Am Swing
    21 OHS (right arm)
    50 Am Swing
    21 TGU (left arm)
    Timecap : 35 mins

    Rx: @20/12

  • Perjantai 5.3. Workout

    Open prep
    6 min amrap
    10 Burpee box step up
    12 Db/Kb hang clean and jerk 22,5/15kg

    6 min rest

    6 min amrap
    16/14 Cal Row
    16 Wall ball

  • Frelen Workout

    For time:
    21 Thrusters @ 42.5kg/30kg
    21 Kettle bell swing @ 24kg/16kg
    21 Pull-ups
    Run 400 meters
    15 Thrusters @ 42.5kg/30kg
    15 Kettle bell swing @ 24kg/16kg
    15 Pull-ups
    Run 400 meters
    9 Thrusters @ 42.5kg/30kg
    9 Kettle bell swing @ 24kg/16kg
    9 Pull-ups
    Run 400 meters