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

  • Endurance Workout

    • 45 Min of:
    Row
    250 m @ 60% MHR
    250 m @ 70% MHR
    250 m @ 80% MHR
    250 m @ 90% MHR

  • Endurance Workout

    • Interval of:
    1 Interval of:
    Assault Bike 0:30 @ max Kcal
    Full and complete rest. Registra il numero di Kcal
    4 Interval of:
    Assault Bike ½ Kcal of 0:30 @ max effort
    Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
    Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
    primo.

  • Weightlifting strength Strength

    • 6 Min EMOM of:
    BB Squat Clean
    1st & 2nd Min
    95% 1RM 1-1 rep
    3rd & 4th Min
    90% 1RM 1-1 rep
    5th & 6th Min
    85% 1RM 2-2 reps
    Le percentuali sono riferite alla singola pesante (Heavy) di Squat clean precedente.

  • CFKN nuoret Workout

    Lämmittely ja mobility

    ×Kyykky

    12min amrap
    8 burpee boxin yli
    6 istumaan nousua
    8 kyykkyä

    Loppuvenyttelyt

  • // Christmas Showdown Event 3 \\ "REWORKED" Workout

    FOR TIME | 25 minutter

    3 runder:
    20 Box jump overs (30"/24")
    20 Clean'n'jerk (60/40kg)
    20 Heavy wall ball shots (15/9)
    15-10-5 Bar complex

    Bar complex: 3 Toes-to-bar + Chest-to-bar

    (1) Udføres 'You go, I go' uden krav til fordeling
    (2) Bar complex skal udføres unbroken (3 Toes-to-bar + 1 Chest-to-bar)

  • CFKN nuoret Workout

    Lämmittely ja mobility

    × työntöliikkeitä

    15min amrap
    7 punnerrusta
    30m juoksua
    7 kyykkyä
    30m juoksua

    Loppuvenyttelyt

  • Box squat 3 x 5 Strength

    Box squat 3 x 5

  • EMOM 12 Workout

    Odd: 7 Thrusters
    Even: 7 Burpees

    Pick a weight and stick with it!

  • 6.2.2020 Sali&CF, kevyt viikko Workout

    Eilinen/Lepo

  • CFKN nuoret Workout

    Lämmittely ja mobility

    ×Kyykky

    15min amrap
    30m juoksu
    6 kyykkyä
    20s lankkupito

    Loppuvenyttelyt