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

  • Strength Strength

    • 3-3-3-3-3-3-3-3 of:
    BB Front Squats
    3 @ 8 RPE
    75% 1RM 3 reps
    80% 1RM 3 reps
    80-85% 1RM 3 reps
    85% of 3 @ 8 RPE 3-3-3-3-3 reps (33X1 tempo = 3 sec eccentrica, 3 sec pausa in basso, X
    concentrica esplosiva, 1 sec di pausa in alto)

  • Friday 30th March Workout

    The good bad Friday !

    If you know then you know !

  • 15.4.2019 Kevyt viikko Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

    • venyttelyt 30 min

  • CFKN nuoret Workout

    Lämmittely ja mobility

    Harjoitellaan voimisteluliikkeitä

    Metcon 3 kierrosta
    10 Boxihyppy
    10 punnerrusta
    10 leukaa

    Loppuvenyttelyt

  • Muscle & Power, YV1 Strength

    (weighted) Ring dip 5 RM, then max reps without weight

  • Getting Pushy - Day 7 - 15/06/2017 Workout

    Goal
    This is a short program designed to help you get your first push-ups happening! From zero to hero!

    Time Under Tension
    5 x :10 at arms straight, :10 at arms bent half way, :10 in active bottom position. Rest 2:00 between sets.

    Needs to be VERY tough.
    Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

    Muscle Endurance
    3 rounds alternate between;
    8-12 x Bench Press @ moderate weight; rest :30
    8-12 x V-Grip PullDown @ moderate weight; rest 1:30

    Trunk
    3 rounds, alternate between;
    8/side x Side Plank Powell Raise; rest :30/ arms
    Moderate weights with excellent control.

    ??What??
    See or ask Ben for help!

  • IisiWOD Strength

    Tempaustekniikkaa:

    5 x 3-o tempaus (sylistä, polven yp, maasta)

  • Muscle Up-harjoituksia Workout

    Erilaisia MU-harjoituksia

  • Prestation Fredag 25/8 2017 Workout

    Hang clean 5x3
    Clean Pull 5x3 @ 90% 1RM C&J
    Front squats 3x5 @ 65%
    +
    6 rounds for quality:
    3-6 false grip ring pull ups
    3-6 Ring dips
    +
    “Base line”
    500m row
    40 squats
    30 situps
    20 push ups
    10 pull ups

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Otm 10
    1)5 pystypunnerrusta
    2)6 takakyykkyä

    Parin kanssa, toistot saa jakaa miten haluaa:
    50 seinäpalloa
    50 rengassoutua
    50 selänojennusta boxilta
    50 punnerrusta
    50 istumaannousua
    50 burpeeta
    1km kone

    Loppuvenyttelyt