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

  • 8.10.2019 Session Two Workout

    Rowing Macho Man

    10 RDS, 80s on/40s off

    Even : Row/Ski
    Odd : Macho Man

    Use calories on rowing / ski ergo
    Macho Man
    3 Power Cleans
    3 Front Squats
    3 Jerks
    85/60kg

  • Superkids 10-13v ja ninjat 14-16v WOD Workout

    9 min AMRAP

    9 burpee-pistejuoksu
    9 rintatankoon
    9 käsilläseisontapunnerrus

  • HOME WOD 2 Workout

    WARM UP
    2 rounds
    30 Squats (change feet position with every 10 reps, narrow to wide )
    30 Squat rotations
    10 Hollow rocks
    30 jumping jacks Jump feet forwards backwards instead of sideways.

    STRENGTH/SKILL
    5x 10/10 one arm strict press from lunge position. Back knee does not touch the floor and needs to be actively held above ground. If left knee is in front you press with the right arm and vice versa. If you do not have heavier weights you go 3 seconds up and 3 seconds down and no rest at top or bottom when pressing. Tempo 3030.

    WORKOUT
    EMOM18min
    Work aprox 30- 45 sec
    1. Handstand hold. ( first round both arms, second round right arm....
    2. Scissor kicks
    3. Jumping lunges with weigths

    Scale handstand with feet on box/chair/ sofa. The one arm hold might be challenging so try feet on chair or box for that one.

    COOL DOWN
    5-10 min foam rolling and slow breathing. Roll the whole body from bottom of feet to neck. Work is done so relax!

  • 1rm dead lift Strength

    • nybörjare Isolated hip hinge
    • atlet 120/90kg
    • avancerad 160/120kg
    • tjurnacke 180/135kg
    • ninja 200/150kg
    • Avenger 240/180kg

  • Ninjat 14-16v WOD Workout

    3 x AMRAP

    1. AMRAP 3 min
      5 raakatempaus riipusta (25/35kg)
      5 leuanvetoa
      2 min lepo

    2. AMRAP 4min
      5 raakatempaus maasta (25/35)
      5 etunojapunnerrusta
      3 min AMRAP

    3. AMRAP
      5 tempausta kyykkyyn (25/35)
      5 toes to bar

  • STRENGTH Strength

    3-3-3 of:
    BB Back Squat
    70% 1RM (Tempo 33X1) 3-3-3 reps

  • FUNCTIONAL 12.2.2022 Workout

    4 rounds:

    10 deadlift
    8+8 bulgarian split squat
    -rest 1-2 min between rounds-

  • 3.2.2022 Swim Workout

    EMOM 20

    25m Swim

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Strict Pull Ups 5 reps
    Close-Grip Push Ups 10 reps
    Walking Lunge 20 reps
    ABMat Sit Ups 15 reps

  • Snatch Strength

    12 min EMOM

    2 snatches

    start at 65% add weight every 2 sets. no misses