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

  • Skills Workout

    Practice Handstand walk ~15min.

  • Warrior Field Hockey - Lower Body Circuit Workout

    A - complete 3 sets of the below:
    Goblet Squat x 12 (if no weights try bag of flour/potatoes or heavy household item)
    Squat Pulse x 12 (hold at the bottom of squat and slow pulse)
    Squat Jump x 12
    Hip Bridge x 12 (place same weight as above across hips)

    B - complete 3 sets of the below:
    Raised Leg Split Squat x 12/leg (use weight as above)
    Reverse Lunge w Kick x 12/leg
    Split Squat Jumps x 12/leg
    Step Up x 12/leg (use sturdy chair or something about knee height)

    C - complete 3 sets of the below:
    Side lunge w knee drive x 12/side (use weight as above)
    Lateral Step Out Squats x 12/side
    Lateral Skater Jumps x 12/side

    Finisher:
    Squat Jump to Split Squat Jump
    30sec on/15sec off x 4

  • Yläkropan voima Workout

    4 Kierrosta:

    5 Leuanveto (3-1-X-1)
    30s Lepo
    5 Landmine press (3-0-X-1)
    30s Lepo

  • Home Challenge 9 Workout

    Warm up

    2 rounds of:
    10 Lying arm circles
    10 Shoulder tap in plank
    10 Sit up

    WOD

    EMOM 20':
    1: 6-10 HSPU (SC: pike push up from sofa)
    2: 30"-30" side plank
    3: 10-15 "Chair-Row"
    4: 6-8 Lying leg lowering

    Az első körben próbáljátok a max ismétlésszámot tartani, ha nem fértek bele az időbe, akkor kezdjetek csökkenteni. Maradjon 5-10 mp gyakorlatok között váltásra.

    HSPU-hoz ajánljuk a csukott ajtót, hűtő szélét, csak stabil legyen. Skálázni kanapéról pike push up-al lehet.
    Az oldalas plank-nél figyeljetek, hogy ne essen be a csípőtök, oldalanként 30-30 mp.
    A szék alatti evezést stabil székkel csináljátok, támasszátok falhoz, összecsukható verziót nem ajánljuk.

  • Marcel:n kehonpainoharjoitukset Workout

    Strict push ups (5 x 10). Slow down + hold + fast up.
    45sec rest between sets

    Then
    Sitting rows (3 x 10) slow tempo
    45sec rest between sets

    https://zoom.us/j/7594162178
    ZOOM salasana 530247

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Russian twists
    2) (Weighted) Plank hold
    3) Ring rows
    4) Rest

  • Little jumper Workout

    For time:
    3 rounds
    30 DU/ 60 single
    20 hanging L-sit up
    10 Wall ball (9 kg/ 6 kg)

    Time cap 12 minute

  • Painonnosto Workout

    1 x clean
    1 x clean & jerk
    1 x rive
    1x split jerk
    Sarja x 7
    25kg, 30kg, 35kg, 37,5kg, 40kg, 42,5kg, 45kg

  • Extra Credit 25-08-2021 Workout

    Banded Pull-Through: 100 reps for quality
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Conditioning Workout

    In teams of 2:

    0:00 - 10:00
    20 Box Jumps @60/50cm
    20 DB Renegade Rows @22,5kg/15kg
    20 Calorie Bike / Row / Ski

    12:00 - 22:00
    20 Alt. DB Snatches @22,5/15kg
    20 Walking DB Lunges (Single Arm @22,5/15kg)
    20 Hollow Rocks

    24:00 - 30:00
    50 Banded Triceps Pushdowns
    50 Banded Pull-aparts

    Each section complete as many rounds as possible.
    Split with partner as you wish.

    Goal: 4+ rounds each AMRAP