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

  • Rajiv's Workout Day 2 Workout

    Arm Rotation - 15 reps
    Other Side - 15 reps
    Push-ups 15 reps
    Jumping jacks 15 reps
    Jump rope 15 reps
    Sumo squat 15 reps
    Shoulder Tap - 15 reps
    Plank - 45 seconds
    Handstand - 45 seconds
    High Knees - 15 reps

    Repeat this set twice

    15 seconds break after each exercise

    Make sure to drink water after each set

  • CFC NLA Livetreeni 17:30 Workout

  • CFKN nuoret KESÄ Workout

    Alkulämmittely ja mobility

    Harjoitellaan painonnostoa

    Wod: 7min emom
    6 tempausta keppi/ tanko /kp
    4 burpee

    Loppuvenyttelyt

  • CFKN lapset KESÄ Workout

    Alkulämmittely ja mobility

    Harjoitellaan
    Voimistelua

    Wod 2 kierrosta 30sec on 30sec off
    Kyykky
    Burpee
    Lankku
    Hyppis
    Kaaripito

    Loppuvenyttelyt

  • CFKN lapset KESÄ Workout

    Alkulämmittely ja mobility

    Tehdään Leukoja ja seinäkävelyä

    Wod: 10min ajan
    4 pallo olan yli liikettä
    6 kyykkyä
    Otm 5 burpee

    Loppuvenyttelyt

  • 4x4 Workout

    Pre-Wod:
    4 Rounds of the following:
    - 4 Deadlifts
    - 4 Hang Cleans
    - 4 Push Press
    - 4 "Clusters" - Squat Clean to Thruster

    Note: Find a weight that allows completion of movements unbroken

    WOD - 3 Rounds For Time:
    - 400M Run
    - 21 Abmat Situps
    - 12 HSPU

    Subbed 400M Row for 400M Run. Gouty knee was digging in with pain on the 400M warm up run. 95# on Pre-WOD, happy to move weight 4 rounds unbroken. Getting strength and technique back. Shoulder wrecked for HSPU, could not get any "good" reps. Solid CF beating, love it.

  • WARM UP // Erg and a circuit Workout

    For 16 minutes

    Erg for 4-5 minutes @80% - 85%

    Then for the rest of the 16 minutes, repeat:

    • Hang from pullup bar 30 seconds
    • 8 Dynamic star plank (Slow and controlled)
    • 8 Lunge w. pause and torsotwist at the bottom (Slow and controlled)
    • 8 Ring rows (Slow and controlled)

    For the hang and the ringrows keep active shoulders: make sure you push the shoulder blades together throughout the entire movement and doesn't round your shoulders

    Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

  • Week 03 - Workout 01 Workout

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

    • 5 x 25 s on / 70 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 last reps should be quite hard. Increase weight if last week was too easy.

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

    • Strict pull up
      5, 4, 3, 3, 3 reps with the same weight as last week, 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.

  • Rajiv's Workout Day 1 Workout

    Kick outs: 15 reps
    Push-ups - 15 reps
    Wall Sit - 45 secs
    Lunges -15 reps
    Jump Squats - 15 reps
    Burpees - reps reps
    Shoulder Tap Plank - 45 secs
    Plank - 45 secs
    Squat Pulse - 15 reps

    Repeat this set twice

    15 seconds break after each exercise

  • Sunday Funday Workout

    Partner WOD
    (you go, I go )
    Chipper
    120 Cal Row
    100 Wall Ball (20/14)
    80 Wall ball sit up
    60 Box Jump Over
    40m Doulbe KB OH Walking Lunge@ 20/12kg
    20 burpee pull up
    Timecap: 30 mins