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

  • "Buy, Buy, Buy" Workout

    AMRAP 5:
    Buy-In: 50/35 Calorie Row
    Into Max Rounds:
    30 Double Unders
    15 Front Squats 40/30kg

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 40/30 Calorie Row
    Into Max Rounds:
    30 Double Unders
    10 Front Squats 60/40kg

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 30/25 Calorie Row
    Into Max Rounds:
    30 Double Unders
    5 Front Squats 75/50kg

  • 19.7 For time Workout

    4 kierrosta.

    Jokainen kierros aikaa vastaan.
    1) 20 cal soutu
    2) 20 boxin "yli" hyppy
    3) 20 maastaveto (oma kehonpaino)
    4) 20 käsipainotempausta

    Kierrosten välissä 2 min lepo.

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Leukoja ja jalkojen nosto roikkuen

    12 min amrap tiimissä
    100m laite vuorotellen ja oman laitevuoron jälkeen kaaripito 20s

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Tempaus treeni

    10min amrap
    8 rengassoutua
    7,5m askelkyykky
    6 pallo olan yli

    Loppuvenyttelyt

  • 5.6.2019 CF Workout

    VAPU + RaTy

    1 x (3+2+1)@50% (ty)
    1 x (3+2+1)@60%
    3 x (3+2+1)@65%

    Pystypunnerrus, lähes max painot.
    10, 8, 6, 4, 3, 2, 1

    Jalanostot ilman kippi 3 x max
    Vipunosto selin makuulla 3 x 10-15

  • 3.8.2020 WOD Workout

    Sumo Deadlift
    5-5-3-3-2-2
    Every sets AHAP.
    SO 2:45

  • CFKN minit Workout

    Leikkiä ja lämmittelyä

    Lankkuralli

    Treeni 5 kierrosta 20s liike 10 tauko
    Roikunta
    Vene
    Kuperkeikkoja
    Pikajuoksu omalla paikalla
    Lankku

    Loppuvenyttelyt

  • Wuthering heights Workout

    600 m cardio
    20 wb
    15 goblet squats
    25 m sled push
    25 m lunges
    100 m fc
    600 m cardio

    3 rounds

  • Gymnastics + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 27 (singles)

    2.Back squat
    5x4 @ 77.5 kg
    - Rest as needed

    3.Conditioning
    4 rounds for consistency:
    10 Cal row
    8 Power snatches
    6 Overhead squats
    - Bar @ 35 kg
    - Rest 90 s between sets, consistency!
    - Times: 2.31, 2.23, 2.20, 2.21

    4.Accessory
    A. Accumulate 30+30 of Quadruped Shoulder CARs

    B. Accumulate 15+15 Bear to bridge - not done

    C. Accumulate 30+30 Quadruped Hip CARs - not done

  • 2-22-17 Workout

    ** Warm Up**

    Strength

    5 x 5 Box Front Squat
    5 x 10 OH Walking Lunges
    5 x 15 Shoulder Fly
    5 x 20 Wall Ball Shot

    Metcon

    Amrap 10
    Plank Hold 20 sec
    Glute Bridge 20
    Box Jumps 20