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

  • Lockdown 17.4.2021 Workout

    Suositellaan ulkona tehtäväksi <3

    Alkulämmittely:

    2 kierrosta
    1 min hölkkää (sisävaihtoehto 30 X-hyppy)
    10 x askelkyykystä rintarangan kierrot
    10 x rapuvenytys
    10 x lonkan kierrot istualtaan
    10 x kyykystä varpaille nousu

    Treeni:

    For time:
    10 Burpees

    10 Burpees
    25 Sit ups

    10 Burpees
    25 Sit ups
    50 DU / SU / lateral jumps

    10 Burpees
    25 Sit ups
    50 DU / SU / lateral jumps
    100 Air squats

    10 Burpees
    25 Sit ups
    50 DU / SU / lateral jumps
    100 Air squats
    500 m run (sisävaihtoehto 50 burpee + välineen yli hyppy ;D)

  • Accessories Workout

    3-4 RFQ:
    15 Strict Press (barbell)
    10 Parallette Push-ups (box elevated feet)
    15 Banded Tricep Pushdows
    - You choose weight
    - Unbroken sets

  • Power clean 10-5-3-1-1-1-3-5-10 (Main site Monday 171023) Strength

    Power clean 10-5-3-1-1-1-3-5-10 reps

  • 4.1.2021 Workout

    TAKAKYYKKY 1RM
    (haetaan hyvällä tekniikalla nykyinen maksimi, ilman vyötä)

    10@40%, 8@50%, 6@60%, 5@70%, 3@75%, 3@80%, MAX REPS@75%
    pal. 2-4min

    Laskennallinen kaava 1RM
    (kuorma x toistot x 0,033333) + kuorma = 1RM

    Teoreettisella 1RM tuloksesta lasketaan tulevan kyykkysyklin prosentit.

  • Shoulder press Strength

    Voima 2
    Press 5x3 80% 3RM

  • Goal Setting 2021 Workout

    Have a think about some health and fitness goals for the upcoming year.

    Feel free to share them here!

    Remember, all CFCH can book a one to one 'Goal Review' with a coach to make plans about how to best achieve your goals. This is a FREE addition to your CFCH membership. Booking times

    Check out the 2020 goals

  • Extra Credit 05-01-2021 Workout

    Dumbbell Cuban Press: 3 x 10-15. Rest 60s.
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 3 rounds for time Workout

    15/12 cal Air bike / Row / Run
    12 KB swing (32/24kg)
    9 C2B

    (Time cap: 9min.)

  • Conditioning Workout

    10 Rounds:
    4 Alt. pistol squat
    6 T2B
    24 DU

    Timecap 13min

    Huom!
    Voit tehdä, joka alkava minuutti yhden kierroksen ja kiristää vauhtia lopussa jos pystyy.

  • Back squat Strength

    2 x 2 @92,5-95% V.1-2
    Rest 3-4min Between sets.
    Huomio toistoreservi.