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

  • EMOM 10 Workout

    1 High Pull
    1 Power Snatch
    1 Squat Snatch
    @55-60%

  • 1. Conditioning Workout

    5 Rounds:
    AMRAP 1:00 at each station:
    Wallballs (20/14)
    Dumbbell Snatch (50/35)
    Calorie Row
    Rest 1:00 between rounds

  • 3 Rounds Workout

    21-15-9x
    Squats
    Push-ups

  • Ninjat 14-16v WOD Workout

    5 min AMRAP

    12 x vala-askelkyykky, 5-10 kg levypaino
    9 x varpaat tankoon
    3 x bar MU / 9 x leuka
    3 min lepo

    4 min AMRAP

    5 min AMRAP

    12 x vala-askelkyykky, 5-10 kg levypaino
    9 x varpaat tankoon
    3 x bar MU / 9 x leuka

  • Superkids 7-9v taito Workout

    Reaktiolähtöjä:

    -Päinmakuulta
    -Selinmakuulta
    -Hernepussin tms. hakua

    jne..

  • Ninjat 14-16v taito /voima Strength

    • Lisäpaino leuanveto renkailla, 5 x 3

    • Skaalaus: Pito leuanvedon yläasennossa, 3 x 10-20 sek + 2 x 3 negatiivista leukaa renkailla

  • Superkids 7-9 v Taito Workout

    -Sumomaastaveto 3 x 12

    Herjoitellaan
    -Kahvakuulaheilautus

  • warm up Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Ring Rows (Feet parallel on ring) 10 reps
    Close-Grip Push Ups 10 reps
    Air Squats 15 reps
    Strict Toes to Bar 5 reps

  • Lördag 13/4 2019 Workout

    On a running clock
    2000m row*
    Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.

    When the clock reaches 10:00
    800m partner run
    100 burpees
    Athletes may only perform burpees while their partner holds plank position. Teammates may switch as frequently as they’d like.

    When the running clock reaches 20:00
    400m farmers walk
    120 air squats
    Athletes may only perform air squats while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.

  • Backsquat + Ropeclimbs Strength

    6 Rounds - Strength work
    4-6 reps of Back or Frontsquat
    4 reps of Ropeclimbs (No feet allowed, use your hands)

    Extra work:
    75 Wallball - For time
    (Try to go unbroken)

    30 Slow Situps on an Abmat