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

  • Metcon Workout

    • 3 Round of:
    Row 1000/800 m
    5 Round of “Cindy”
    1 Round of “Cindy” =
    Pull Ups 5 reps
    Standard Push Ups 10 reps
    Air Squats 15 reps

  • Gymnastics Conditioning Workout

    10 Rounds For Time:
    5 Box Jump Overs (30"/24")
    30-ft. Handstand Walk
    1 Rope Climb (15ft.)

    Time Cap: 15 Minutes

  • 9.7.2025 Active Recovery Workout

    3 rounds for quality
    10 Blackburns
    5 e/side 90/90 to external rotation
    10m Inchworms
    5-minute Bike or Row
    3 rounds for quality
    10 Table top raises
    5 e/side Elevated ankle lunges
    10 Strict high pulls e/side
    5-minute Bike or Row

  • CFKN Lapset Workout

    Alkulämmittely leikkiä ja mobility

    Voimistelua

    Otm12
    Käsillä seisonta
    Leukapito
    Valakyykky

    Loppuvenyttelyt

  • Deadlift Strength

    Deadlift core lift
    Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
    Warm up with 2 sets of 10 reps of good mornings
    Warm up with 1 set empty barbell 10 reps
    Warm up with 2-3 sets of 5 reps
    warm up weight to build to your working sets
    Volume Work Conduct 10 repetitions at a light weight working down to 1 repetition.
    Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight

  • 2/18/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 knee grab
    10 pick n grass

    WRK(24)
    WRK 7:00 REST 1:00 x3
    10 bridged floor press
    8 step ups or box jumps
    6 burpees
    4 renegade rows(push up row+push up row=1)

    Finisher
    50 crunches
    1:00 child's pose

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Riveä, allemeno harjoittelua, pallolla ja tangolla

    Teami chipperi 2-3 hlö tiimissä, 1 tekee ja muut lepää
    2-4 köysikiipeilyä (1hlö)
    40 seinäpalloa
    40 burpee
    40 Boxihyppy
    40 leukaa
    40 punnerrusta
    Laite: 250m/hlö

    Loppuvenyttelyt

  • 23.5.2021 CF Workout

    RestDay!

  • 27.7.2020 WOD Workout

    AMRAP 20
    14-12-10-8-6-4-2 Front Squat (Bodyweight)
    2-4-6-8-10-12-14 Strict Hanstand Push Ups

  • Front Squat Strength

    Front Squat Army core lift of Squat
    Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
    Warm up with 2 sets of 10 reps of dumbbell front squats
    Warm up with 1 set empty barbell 10 reps
    Warm up with 1-2 sets of 5 reps
    warm up weight to build to your working sets
    Volume Work Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
    10 x repetitions at light/moderate weight
    9 x repetitions increase weight
    8 x repetitions increase weight
    7 x repetitions increase weight
    6 x repetitions increase weight
    5 x repetitions increase weight
    4 x repetitions increase weight
    3 x repetitions increase weight
    2 x repetitions increase weight
    1 x repetitions increase weight