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

  • Extra Credit 23-03-2020 Workout

    Single Arm Farmer Carry: AMRAP 5:00 - 30m - moderate weight.
    +
    Active Straight Leg Raises x 20 reps each side.

  • Valakyykky 4 Strength

    4x5

    -Nousu V1-V2 painoon

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Kuperkeikkaa ja renkaissa roikkumista

    5 kierrosta 20s/ 10s
    Rengassoutu
    Lankku
    Askelkyykky
    Kaaripito
    Patsas

    Loppuvenyttelyt

  • CFKN teinit TIISTAI Workout

    Lämmittely ja mobility

    Etukyykky

    10min amrap
    50 naruhyppyä
    8 gtoh levypainolla tai pallolla

    Loppuvenyttelyt

  • Extra Credit 28-03-2020 Workout

    Banded Hammer Curls: Max Reps in 3:00
    +
    10 Minutes of "Recovery" work - row, bike, jog, walk at a conversational pace.

  • For time Workout

    100 Double Unders
    10m Handstand walk
    80 DU's
    10m HS walk
    60 DU's
    10m HS walk
    40 DU's
    10m HS walk
    20 DU's
    10m HS walk

    (Time cap: 12min.)

  • Liikkuvuus & Kehonhuolto Workout

    Tee liikkuvuusjuttuja kehoa kuunnellen, rullaile, venyttele jne.

  • Gymnastics Conditioning Workout

    Gymnastics Conditioning

    For Time: 
    15-12-9-6-3
    Strict Ring Dips
    GHD Sit-ups
    Strict Handstand Push-Ups
    GHD Sit-ups

  • CF Mayhem WORKOUT Workout

    Warm Up
    Session 1 Total Time:
    1 Hour 30 Minutes-1 Hour 45 Minutes (Warm-Up, Accessory Work Included)

    3 Rounds:
    1:30 Machine
    50 Single Unders
    15+15m Banded Lateral Side Step (Each Way)
    15+15m' Banded Monster Walk (Forward/Backward)
    15 Banded Air Squats
    -Then-
    Warm Up to Squat/Power Clean Weight

    Workout
    6 Sets:
    50-100 Double Under
    25/20 Cal Assault Bike / row / bike erg
    5 Squat/Power Cleans 225/155
    -Rest 1:1 B/T Sets-

    Scoring: Time

    Athletes Notes

    TARGET SCORE
    Target Time each set: 3 Minutes 30 seconds
    Time Cap each set: 5 Minutes
    STIMULUS
    This is a faster sprint “ish” type workout with ample rest to allow you to recover
    WORKOUT STRATEGY & FLOW
    Double unders; These are ideally unbroken throughout

    AirBike: This should take about 90 seconds or less each set at moderate/fast pace

    Squat /PowerClean: You can build every 1-2 sets or stay at your starting weight based on feel and times each round. The starting weight should take less than 1 minute to hit and be under 70% 1 RM

  • SPCOM18032020 Workout

    A.
    PVC+MOBILITY
    3 Rnd
    Skip 20" on 10" off per 2 set
    20 Empty Bar OHS
    30" Wall sit

    B.
    H. power snatch+OHS
    10 COMPLEX
    Rest 1'
    8 COMPLEX
    Rest 1'
    6 COMPLEX
    Rest 1'
    4 COMPLEX

    C.

    For Time
    100 DU /200SU
    42 TOE TO TOUCH
    21 HSPU / PIKE PUSH UP
    36 TOE TO TOUCH
    18 HSPU / PIKE PUSH UP
    30 TOE TO TOUCH
    15 HSPU / PIKE PUSH UP
    100 DU /200SU
    30 TOE TO TOUCH
    15 HSPU
    36 TOE TO TOUCH
    18 HSPU
    42 TOE TO TOUCH
    21 HSPU
    100 DU /200SU

    D.
    3 Rnd
    10mt (accumulare) bear walk
    30" m. climb
    10mt (accumulare) bear walk
    40" affondi in diagonale con DB o KB (una per lato e braccia distese)

    E.
    EMOM ogni 3'
    21 A. Swing
    20 DU /40 SU
    10 burpees Target (la cornice della porta potrebbe andar bene)
    Continuare fino a quando stai nei 3'

    F.
    Rnd 1-3

    3×10 Back Extensions
    4×15 S. press
    5×20 Push Up in deficit