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

    Painnonostoa; pallolla, kepillä, tangolla

    Kaverin kanssa vuorotellen
    4 kierrosta;
    6 punnerrusta ja 6 boxihyppyä
    Sitten
    4 kierrosta
    6 burpee
    6 kk mave

    Loppuvenyttelyt

  • Extra Credit 05-12-2020 Workout

    Banded Pull-throughs: 3 x 30-40. Rest 30s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • CFKN nuoret Workout

    Alkulämmittely leikkiä ja mobility

    Nopeusrata

    12min amrap
    4 leukaa
    6 kyykkyä
    8 istumaan nousua
    10 askelkyykkyä

    Loppuvenyttelyt

  • accessory Workout

    3rds
    box step up x 14
    rest 90s
    Alt. Leg raise x 12-16
    rest 90s

  • Torstai WOD Workout

    E2MOM 12 (24min)
    1. 6x Sq clean
    2. 9x Bar over burpee
    3. 12x Hang power clean
    (45kg/65kg)

    Chipper
    20x Push up
    20x V-up
    20x Superman
    20x Plank up
    20x Hollow rock

  • Gymnastics + strength + aerobic work Workout

    140 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 25x1

    2.Gymnastics capacity
    "Elizabeth"
    - Not done

    3.Gymnastics accessory
    A. Legless rope practice
    - Not done

    B. Strict pulling strength - 3 rounds for quality:
    15 s Chest to rope L-hold, right arm on top > tuck hold
    15 s Chest to rope L-hold, left arm on top > tuck hold
    6+6 Renegade row - 30 lbs
    Rest 90 s. between rounds

    4.Aerobic work
    3 rounds for quality:
    10 min easy bike
    5 strict pull ups
    10 push ups
    - 33 min

  • Running + gymnastics + weightlifting + strength Strength

    AM: 45 min
    3 min run/1 min walk

    PM: 170 min
    Warm up + COS 20 min

    1.Ring muscle up practice
    A. High amplitude ring swings
    - Accumulate 60 swings in sets of 6-8

    B. MU
    - MU+A+H 5 x 1
    - MU+CTR 1 x 1
    - MU 4 x 2
    - MU x 14

    C. Front swing pull back with transition
    - Accumulate 15-30 reps of: 3 pulls + 1 transition

    2.Butterfly practice
    - 3 x Box butterfly drill
    - 3 x 4 Single rep butterfly + kip swing
    - 3 x Tough butterfly sets - 10 12 11

    3.Snatch + Overhead squat
    A. Build to challenging but snappy 1+2

    4.Strength
    A. Accumulate 40 Wide grip lat pulldowns
    - 5x8x30 kg
    B. Accumulate 50 Banded tricep extensions - not done

  • Metcon strength Workout

    3 Round not for time of:
    Rope Climb 4 reps
    (Seleziona la variante: Standard, Legless, Standard con Vest (9/6Kg))
    One-Arm KB Press 15 reps unbroken/side
    Double KB Front Rack Walking Lunges 30 reps unbroken
    (Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)

  • Metcon strength Workout

    • 3 Round not for time of:
    BB Bulgarian Split Squats 15 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
    One-Arm KB Press 15 reps unbroken/side
    (Utilizza un peso impegnativo ma che ti permetta di fare 15 reps unbroken)
    Handstand Walks 15-30 m o Wall Climb 5 reps

  • Week 01 - Workout 01 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 8 x 15 s on / 50 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

    Pull: (Weighted) strict pull up / banded pull up

    • Find 5rm pull up, then
      4, 3, 2, 1 reps with the same weight, 3min rest between sets

    • 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.