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-
Ninjat 14-16v WOD Workout
50 m lunge
21 toes to bar
40 m lunge
15 toes to bar
30 m lunge
9 toes to bar -
HOME WOD 6 Workout
WARM UP
3 Rounds
6 burpees
16 lunges
20 squat rotationsMobilise 2 most critical areas you feel you need to work out. 2 min each.
STRENGTH/SKILL
Booty emom 25 do reps or work up to 40 sec
- 15/15 single leg glute bridge. Use heavy weights on hip
- Weighted Wall sit. use heavy weight !
- 16 cossack squats. use heavy weight !
- 15 Side plank clamshell. Switch side every round. use band.
- 30 Russian twists
Scale as needed.
WORKOUT
AMRAP 5 min20 mountain climbers
20 crab toe reach
10 jumping lunges4+ rounds please thank you.
COOL DOWN
5-10min stretching glutes and quads. Calm breathing.
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Push press + mini conditioning Strength
Strength (load)
Push press, 5 sets of 4.
Every 2:30. AHAP!Score: total kg lifted.
Metcon (time)
For time:
50 SDHP
50 KBS
Timecap: 5 minutesAccessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements -
Monday Cool down Workout
2-3 min light cardio
1+1 min calf smash with roller
1+1 min hamstring smash with roller
1+1 min lat smash with roller
1-2 min upper back smash with roller -
JANHIIT Workout
Warm up 5s (5 reps of each)
Lungs, open door / close door, push ups, Butt Kicks, Mountain climber
Plank it pike it 5 for a 5 count on the plank and 5 count on the pike.
Attainium 1, Attainium 2.....*JANHITT 7 min 1 min each movement
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- Jack + Press overhead with ball. RX 4lb modified Volleyball
- Frogger RX 4lb modified with ball RX 4lb modified Volleyball
- Plank Cross Body roll. with ball RX 4lb modified Volleyball
- Mountain Climbers with ball RX 4lb modified Volleyball
- Alternating Lung Twist with ball. RX 4lb modified Volleyball
- Standing Toe touches with ball RX 4lb modified Volleyball
- Triceps push ups with ball RX 4lb modified Volleyball30 sec rest
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SAQ 1 min each**Ladder 1
- 2 feet in each > 1 foot in each > 2 in 2 out hop scotch > VB Stop and Balance (Repeat)
- Lateral stepping
- Fall and sprint 15 feet
- Distance Hopping
- Wack a moleBuy out 5 four step approaches with swing. (Adjust direction of first step)
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Three Times Better Workout
3 rounds
4 min AMRAP
21 deadlift
15 front squat
9 power clean
6 shoulder to over headRx 50 kg/ 35 kg
Rest 2 minute between rounds
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Kotitreeni Ke 12.5.2021 Workout
