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

  • 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.

  • Snatch Workout

    Every 2min x 4:
    1. 2 Snatch @60%
    2. 2 Snatch @65%
    3. 2 Snatch @70%
    4. 2 Snatch @75%

    1min Rest

    Every 2.30min x 5:
    1. 1 Snatch @80%
    2. 1 Snatch @85%
    3. 1 Snatch @87,5%
    4-5. 1 Snatch @90%

  • Back squat Strength

    3x10
    @69%
    Rest 2min...

  • ”Wittman” Workout

    ”Wittman”
    7 kierrosta
    15 Kahvakuulaheilautus 24/16kg
    15 Rinnalleveto 43/30kg
    15 Boksi hyppy

  • Back squat 5x2 Strength

    Back squat 5x2