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

  • Accessory wod Workout

    EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
    Min 1: 10-15 Dumbbell thrusters 50/35
    Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
    Min 3: 10-15 Wallballs 20/14
    Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
    Min 5: Rest

  • Accessory wod Workout

    3-4 sets:
    10-12 GHD hip extensions @ 3113
    10/10 Anti-rotation deadbugs

    10/10 Side plank reach through + leg lift

  • 4.8.2019 Workout

    Varmaankin Darra?

    How did it go?

  • Hatch day 1 week 2 Strength

    Hatch day 1 week 2: back squat

  • Accessory wod Workout

    For quality:
    10-9-8...1
    Calorie Assault bike (Arms only)
    Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
    Strict CTB pull-up. Use a band to scale if needed

  • CFKN minit Workout

    Lämmittely leikkiä ja mobility

    Pallon heittäminen

    Treeni 20 ×20/10
    Roikunta
    Rapu
    Yhden jalan hypyt
    Uinti
    Lankku

    Loppuvenyttelyt

  • CFKN teinit TORSTAI Workout

    Lämmittely ja mobility

    Takakyykky

    Teamissa 15min amrap Cindy
    -toistot saa jakaa miten haluaa

    Loppuvenyttelyt

  • Weekly update, week 39 Workout

  • Performance Workout

    A.
    Three sets of:
    Weighted Strict Pull-Ups x 3 reps
    Rest 30 seconds
    Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight
    Rest 30 seconds
    Strict Pull-Ups x Max Reps
    Rest 30 seconds
    Strict Supinated-Grip Pull-Ups x Max Reps
    Rest 3 minutes

    B.
    Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
    Row 500 Meters
    Run 400 Meters
    30 Push-Ups

  • Skill Practice Workout

    10 Mins Play Per Exercise
    Pistiol Squats
    Rope Climbs
    Head 2 Handstand