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

  • 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 rotations

    Mobilise 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

    1. 15/15 single leg glute bridge. Use heavy weights on hip
    2. Weighted Wall sit. use heavy weight !
    3. 16 cossack squats. use heavy weight !
    4. 15 Side plank clamshell. Switch side every round. use band.
    5. 30 Russian twists

    Scale as needed.

    WORKOUT
    AMRAP 5 min

    20 mountain climbers
    20 crab toe reach
    10 jumping lunges

    4+ rounds please thank you.

    COOL DOWN

    5-10min stretching glutes and quads. Calm breathing.

  • Dima Loh Workout

    Blya Dima takoi loh

  • 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 minutes

    Accessory:
    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
    *
    - 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 Volleyball

    30 sec rest
    **
    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 mole

    Buy out 5 four step approaches with swing. (Adjust direction of first step)

  • Omatoimi lämmittely Workout

  • Snatch work Workout

    7x every 120s
    3 power snatch + 2 snatch balance + 1 ohs

  • Three Times Better Workout

    3 rounds
    4 min AMRAP
    21 deadlift
    15 front squat
    9 power clean
    6 shoulder to over head

    Rx 50 kg/ 35 kg

    Rest 2 minute between rounds

  • Kotitreeni Ke 12.5.2021 Workout

    WU
    3rds
    5+5 KB around body
    5+5 KB around head
    10x KB swing
    10x sit up