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

    ×Kyykky

    10min amrap
    2 kierrosta juoksu
    20s roikunta
    20s lankku
    5+5 vuorikiipeilijä

    Loppuvenyttelyt

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    ×Kyykky

    10min amrap
    6+6 boxiaskellus
    7 cal laitteella
    7 seinäpallo

    Loppuvenyttelyt

  • Conditioning 14-02-2021 Workout

    For time
    20-30-40 Renegade Rows @50/35lbs
    800 Meter Bike or 400m Row/Ski
    80-60-40 Double Unders

  • CFKN teinit 15-17 Workout

    Alkulämmittely ja mobility

    ×Kyykky

    10min amrap
    8 burpee
    Roikkuminen 30s
    4 punnerrusta

    Loppuvenyttelyt

  • CFKN Lapset Workout

    Alkulämmittely leikkiä ja mobility

    Kyykky

    12min amrap
    2 kierrosta juoksu
    4 boxihyppy
    4 seinäpallo
    20s lankku

    Loppuvenyttelyt

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    Voimistelua

    12 min otm
    Käsillä seisonta
    Köysi
    Jalkojen nosto

    Loppuvenyttelyt

  • Week 05 - Workout 01 Workout

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

    • 7 x 20 s on / 60 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 8–12 strict press with a barbell, 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

    • Strict pull up
      5, 4, 4, 3, 3 reps with the same weight as in the 5rm on the first week, 3min rest between sets

    • 4 x 8–12 wide grip strict pull-up with a band, rest 60 s between sets. Use a strong enough band so you can do at least 8 reps. You can add more bands later on the sets if it gets too hard.

  • Deadlifts/HSPU Workout

    Warmup:
    1000m row
    250 easy
    250 sprint
    repeat

    Strength:
    Deadlift - used 230 as max
    45%x5 - 110
    75%x5 - 175
    85%x5 - 195
    90%x3 - 210
    90%x3 - 215

    WOD:
    21-15-9
    Deadlift (65% of max = 150)
    HSPU (pike on box
    7:40

  • Extra Credit 08-04-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    5 Up Dog to Down Dog
    1:00/1:00 Empty Barbell Quad Smash
    100m EZ Jog
    -Rest as Needed b/t Sets-