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

  • 1.2.2020 CF Workout

    Eilinen... Sit kepeä viikko

  • Gains Workout

    Warm up:
    Glute activations:
    Go through all the movements from the video below
    (10 reps on each side)

    4 rounds for quality
    10 Sumo deadlifts (You can start with a lighter weight and add every round, should be heavyish - no touch and go. Check the movement from the library)
    8+8 one leg box jump (you can jump on a stack of plates if the boxes are too high)
    8 barbell squat jumps ( empty barbell is enough - try to jump as high as possible)
    Rest 2 minutes between rounds
    60sec wall sit

    +Core
    3-4 rounds for quality
    12-16 Plank + weight transfers
    12-16 Weighted sit ups
    12-16 Russian twists
    Rest as needed

  • "Four Loko" Workout

    On the 4:00 x 3 Rounds:
    20/15 Calorie Row
    40 Double Unders
    7 Front Squats 70/50kg

    *score is the slowest score of the 5 rounds

    Light option:
    On the 4:00 x 3 Rounds:
    15/10 Cal Row
    20 Double Unders
    5 Front Squats

  • SPCOM28012020 Workout

    A.
    Warm Up
    2' Goblet Squat Hold
    PVC+MOBILITY
    3 RND
    5 pull-up
    10 Air Squat
    ROW 200mt

    B.
    Forza
    Back Squat
    5×5 @70%

    C.
    For Time
    3 rnd con Vest
    50 DU
    25 Pull Up
    20 W. Lunges

    D.
    Forza
    EMOM 90" PER 5 SET :90 For 5 Sets
    6 P.Press
    Partire con 60% e aumentare il carico

    E.

    TECNICA
    Double KB Clean & Jerk
    5×10
    Set 1: peso medio
    Set 2: pesante
    Set 3: leggero
    Set 4: pesante
    Set 5: peso medio

    F.
    "THE MAMBA"
    AMRAP 18'
    5RMU /10 C2B
    8 POWER CLEAN
    24 HIGH BOX JUMP
    13 BURPEES

  • CFKN nuoret Workout

    Alkulämmittely ja mobility

    ×Kyykky

    Wod: 10min amrap
    100m laite
    5 rengassoutu
    7 punnerrus
    10 kyykky

    Loppuvenyttelyt

  • CFKN teinit TORSTAI Workout

    Alkulämmittely ja mobility

    Työntöä

    5 KIERROSTA
    1 min laite
    1 min boxin yli burpee
    1 min lepo

    Loppuvenyttelyt

  • CFKN minit Workout

    Alkulämmittely leikkiä ja mobility

    Harjoitellaan kyykkyä ja lankkua

    5×20/10s
    Kyykky
    Roikunta
    X hyppy
    Tasapaino
    Burpee

    Loppuvenyttelyt

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    ×Kyykky

    10min amrap
    8 burpee
    6 leuka
    4 punnerrus

    Loppuvenyttelyt

  • Strength Strength

    1) EMOM x 10:
    - 2 Power Clean and Push Jerks (start @ 65% of your 1-rep max and build)

  • Not for time! Workout

    20 Minutes Not for Rounds:
    Row 300m
    10 Alternating Heavy Dumbbell Snatches
    Single-Arm Farmer’s Carry (50m with right and 50m with left)
    15 Supine Leg Raises (4-2-4 tempo)

    The tempo for the leg4 seconds down, 2 seconds hold at top, 4 seconds lift. Rest as needed at top.

    Post work to comments.

    FRONT SQUAT

    1-1-1

    Warm up and work up to a heavy single for the day.

    Post loads to comments.