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

  • Gymnastics + weightlifting Strength

    120 min
    Warm up + COS 20 min

    1.HS practice
    - HS Body tightener 3-4x10 s hold
    - Body tightener to Wall walk: 3-4x3
    - Free standing HS Hold - forearms against block x 3

    2.BMU
    - Drills
    - BMU 3x1 + 7x2 + 3
    - BMU x 20

    *3.BFLY + BCTB
    - Bfly 35
    - BCTB + kip swing 4+4 x 6

    4.Power clean
    - Build to challenging but snappy triple
    25 25 30 35 40 45 50 52.5

    5.Romanian deadlift
    4x5 @ Light weight and slow tempo
    50 50 50 50

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Voimistelua

    Otm 12 max 30s/liike
    Pito suorilla käsillä
    Köysi
    Kuppipito

    Loppuvenyttelyt

  • Odd-Object Conditioning Workout

    For time :
    7 Rounds:

    50′ Handstand Walk
    50′ DBall Carry (150/100)

    KILOS 70/45

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Hyppynarua

    10min amrap
    20 hyppyä kepin yli
    10 istumaan nousua
    2 kierrosta juoksu salin ympäri

    Loppuvenyttelyt

  • Omatoimi lämmittely Workout

  • Snatch Pull Workout

    4 x 3 AHAFA

  • CFKN Lapset Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan painonnostoa

    Teamissa 10min , max metrit, oman vuoron jälkeen aina 5 punnerrusta

    Loppuvenyttelyt

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Kuppi ja kaari pitoja

    On off 30/30s 4kierrosta
    Kone
    Burpee
    Rengassoutu

    Loppuvenyttelyt

  • Torstai 10.9. Workout

    Rästi

  • 4.10.2020 Workout

    "Flight Simulator"

    Double Unders
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    TC 20

    Rules:

    You must complete each set consecutively before moving onto the next
    Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
    2. You will start over on the set you were attempting if you do not get the desired number consecutively.
    Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
    3. You must break in between sets
    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
    4.There is not modifying!!!!

    We are doing double unders today….NO SINGLES can be substituted or counted..so practice!