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

  • Wendler Deadlift Strength

    3 x 70%
    3 x 80%
    3+ x 90%

  • TTP Strength 16.9.2016 S4/ week 4 Strength

    135 min
    WU for 15 min
    Skill: MU practice for 15 min
    Progressions

    1.SPP (Skill) – Part 1
    A. Ring muscle up – 1 x max reps in 35 seconds > not done
    B. 10 minute EMOM> Every 2 minutes, for 20 minutes
    Ring muscle up x 1
    Focus on MU. Timing (delay the arm pull to transition)
    Total of 15 muscle ups

    2.SPP (Skill) – Part 2
    Barbell Efficiency
    A. Power snatch – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
    20 25 25 25

    3.Strength
    A. Alternate A1 and A2 (aim to beat last week)
    A1. Back squat – 3 x 2 @ AHAFA, tempo free, rest 3 minutes before A2
    A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

    B. Alternate B1 and B2
    B1. Strict press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2
    25 25 22,5
    B2. Barbell bent over row – 3 x 10 @ AHAFA, rest 2 minutes before B1
    35 35 35

    4.Cool down
    A. 5 minutes on AB/row or similar, HR < 140

  • Saturday Slaughter Workout

    500m row

    50 bench press (135/95)

    500m row

    50 ring dips

    500m row

    50 wall ball (20#->10'/14#->9')

    500m row

    50 Toes to bar.

  • Pystypunnerrus ja leuanveto Strength

    3 x 10 pystypunnerrusta + 10 leuanvetoa / rengassoutua

    2 min palautukset

  • 11-14-16 Workout

    A)
    Emom - 25 min
    3 x Sit Up
    2 x Squat
    1 x Pull Up

    B)
    10 Rounds of:
    1 Circle Lap
    20 Single Unders

  • Monday 15th October 2018 Workout

    Coached skill:
    Kipping,
    hips to bar,
    Bar muscle up

    WOD

    On the min every min perform:
    1 bar muscle up
    3 HSPU
    9 Squats
    30 minutes

    Big Dawgs

    On the min every min perform:
    3 ctb/3pull ups
    3 elevated HSPU (strict)
    9 Squats
    30 minutes

    Pack

    On the min every min perform:
    3 kips - 3 beginner pull-ups (alternate between rounds)
    3 pike push ups
    9 Squats
    30 minutes

    Puppies

    On the min every min perform:
    3 ball slams
    3 scaled push-ups
    9 Squats
    20 minutes

    Afterparty

    30sec chin over bar hold

    30 sec hollow hold

    3-5 rounds

  • Renegade rows, Push-ups & DU Workout

    For time:
    10-9-8-7-6-5-4-3-2-1

    20 Double unders between rounds

  • 17.03.2016 - WOD Workout

    AMRAP 8'

    1 Hang Clean
    1 Hang Squat Clean
    1 Clean
    10 Pull Ups

  • Thrusteri ja vuorikiipeilijä Workout

    Ninjat:

    21-15-9 x thruster (max 30/20 kg) + 42-30-18 x vuorikiipeilijää
    Superkids:

    15-12-9x thruster (käsipainot tai kevyt tanko) + 21-15-9x vuorikiipeilijä

  • CFKN nuoret Workout

    Lämmittely ja mobility

    × painonnostoa

    3min amrap
    Burpee tangon yli

    Loppuvenyttelyt