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

  • WOD Workout

    Warm Up
    2 rounds
    200 meter Jog
    7 arm circles forward/backwards
    7 push ups to downward dog
    7 jumping air squats
    Fore arm stretch
    2 minutes stretching own

    Workout
    7 minute As Many Rounds As Possible (AMRAP)
    21 Shoulder to Overhead Dumbbell (DB)
    DB Farmers Carry 100 meters
    15 Goblet Squats
    DB Farmers Carry 100 meter
    9 Thrusters
    DB Farmers Carry 100 meters

    -Rest 3 minutes-

    7 minute As Many Rounds As Possible AMRAP Kettlebell (KB)
    21 KB swings
    KB Suitcase Carry 100 meters
    15 Sit ups
    KB Suitcase Carry 100 meters
    9 KB facing Burpees
    KB Suitcase Carry 100 meters

    Cool Down
    Cadet lead PRT

  • Wednesday Cool down Workout

    2-3 min light cardio
    1-2 min v-sit strech
    1+1 in hamstring strech
    1-2 min tricep strech (each side)

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Nopeusrata

    10min amrap
    2 köysi
    5 tempaus kyykkyyn kepillä
    2 kierrosta juoksu salin ympäri

    Loppuvenyttelyt

  • 6/4/21 Workout

    Warm up(10)
    3rds
    10 side lunge
    10 heels to rear
    10 plyo

    WRK(20)
    WRK for 20:00 mins-complete as many rounds as possible in 20:00 minutes.
    12 dumbbell push press
    12 burpees + step ups
    12 dumbbell hang clean
    200m run

    Finisher
    30 alternating toe touch
    1:00 hamstring stretch

  • Deadlift Strength

    5x3
    @81%
    Rest 2-3min.

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan tasapainoilua, yhden jalan varassa, lankusta käsien ja jalkojen nostelua, silmät kiinni...

    5 kierrosta 20s/ 10s
    Rengasoutu
    Levylle hyppy
    Karhukävely
    Lankku
    Burpee

    Loppuvenyttelyt

  • SPCOM03042020 Workout

    A.
    W.UP
    MOBILITY E PVC

    2 rnd
    1' H. Position
    1' Goblet Squat Hold
    1' Superman Hold
    Poi
    5 Rnd
    10" SU
    20" DU
    poi
    3 rnd
    3-5 strict Pull-up
    5 Pike push-up

    B.

    Strenght WL
    EMOM
    Squat Clean & P. Jrek
    OGNI 2' PER 12' 6 SET
    4REP @70-75%

    C.

    For Time
    ALTERNARE I DUE MOVIMENTI

    Pull Up/ Row
    3-6-9-12-15
    Pistol
    6-12-18-24-30

    Rest 5'

    C2B
    2-4-6-8-10
    HSPU
    4-8-12-16-20

    Rest 5'

    DIP ASTRICT TRA LE SEDIE*
    1-2-3-4-5
    A.Swing
    10-20-30-40-50
    *IN ALTERNATIVA PUSH-UP CLOSE GRIP (10-10-10-10-10)

    D.

    For Time
    10 Alternating DB Snatch
    10 TTB
    3' V-UP
    Rest 1:30
    20 Alternating DB Snatch
    20 TTB
    3' V-UP
    Rest 1:30
    30 Alternating DB Squat Snatch
    30 TTB
    3' V-UP

  • Gymnastics + weightlifting + conditioning Strength

    105 min
    Warm up for 15 min

    1.BCTB
    - BFLY x 30
    - BCTB x 20

    2.WL
    A. Cleans from the blocks > hang clean
    4x2x85-90 % / "0-0.5 reps in the tank"
    New set every 3 minutes
    - 57.5 60 60 60 kg

    B. Clean pulls
    - Not done

    C. Split jerk
    - Not done

    3.Conditioning
    Barbell cycling efficiency:
    21-15-12-9-6-3
    Thruster 25 kg - 20 kg
    Power snatch 25 kg - 20 kg
    Unbroken sets, rest as needed between sets!
    Total time: 13.27, all sets unbroken

    4.Core and shoulder health
    - Not done

  • Kotitreeni Mobility Workout

  • Omatoimi lämmittely Workout