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

  • Kotitreeni WOD Workout

    WOD
    "Annie"
    50-40-30-20-10
    DU/lateral jump
    sit up
    (tarvittaessa puolita määrät)

  • Veivi 2 by sensei Make Workout

    102 x kyykky
    96 x tupla
    90 x situp
    84 x punnerrus
    78 x etuheilautus ylös 16 kg
    72 x mave 60 / 40 kg
    66 x hyvää huomenta kepillä
    60 x tempaus 16 kg kahvakuulalla
    54 x 50 cm boxihyppy
    48 x rinnalleveto 60 / 40 kg
    42 x leuka
    36 x kaloria soutu
    30 x hspu
    24 x pistoolikyykky
    18 x askelkyykky 60 / 40 kg tanko räkissä
    12 x 120 m juoksu 60 / 40 tanko harteilla
    6 x MU
    Timelimit 90 min.

  • 1/15/2013 Workout

    Bench Press
    5-5-5

    OH Squat
    5

    Back Squat
    5

    Front Squat
    5

    OH Press
    5-5-5

    Deadlift
    5-5-5-5-5

    C&J
    5-5-5-5-5

    Snatch
    5-5-5-5-5

  • Torstai Wod Workout

    5 Rounds
    5x High box jump
    5x Burpee broad jump
    15+15x one leg jump
    Rest 2min between rounds

    50x Situp 25x DU
    40x Situp 25x DU
    30x Situp 25x DU
    20x Situp 25x DU
    10x Situp 25x DU

  • Back squat Strength

    BS: 5x3

  • 21.12.2019 Workout

    EMOM 14, AMRAP

    even : Bar Muscle ups
    odd : Box over burpees

  • CFC 7.23.14 Workout

    Event Date: July 23, 2014

    Warm Up

    400m Run

    10 Air Squats

    10 PT

    10 GM

    25m Burpee Broad Jump

    Strength

    DELOAD WEEK

    Using 1RM

    “Push Press”

    5x40%

    5x50%

    5x60%

    WOD

    30-20-10 for time

    S2OH 165/115# (shoulder press, push press, push jerk allowed)

    Back Squat (good range of motion and good depth)

    HRPU' (quality reps thighs and chest touch the floor)

  • Workout Workout

    Gymnastics Skill Day:
    1) 8 Minute AMRAP for Skill:
    - Tempo Ring Dip or Matador Dip x 3 reps with a 2 second pause at the top and the bottom OR Ring/Matador Support Hold x 15 seconds
    - Sideways Walking Inchworm x 5-10 steps/side
    - Small Butterfly Circles on Pull-Up Bar x 5-10 reps

    2) Every 90 seconds x 12 minutes:
    - 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 4 reps (if you can do 4 unbroken reps while maintaining the tempo, add weight by holding a DB b/t your feet). Scale by using a box to support your feet and performing a jumping pull-up followed by a slow lowerering phase back down.
    - 2nd 90 seconds - Ring or Matador Dip x 4 (if you can do 4 unbroken reps with great technique, add weight by holding a DB b/t your feet) OR Ring or Matador Support Hold x 20-30 seconds

    3) 12 Minute AMRAP:
    - 12 Cal. Bike/Ski/Row
    - 10 DB Renegade Row (5/arm) @ 25-50/15-35 lbs.
    - 8 Box Jumps w/ Step-Down @ 30/24 in.
    - 6 Wall Walks

  • Tempaus 1x + Valakyykky 1x Strength

    10min EMOM

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    Tempaus
    Otm 8 polven alta

    30s työ 30s lepo 4kierrosta
    Kyykky
    Burpee ja leuka
    Lankku

    Loppuvenyttelyt