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

  • Tabata Workout

    side plank r
    side plank l
    plank hold
    alt. single leg v ups

  • 2/10/21 Workout

    Warm up(10)
    3rds
    20 mountain climbers
    20 front kicks
    20 arm circles 10 front/10 back
    6 jing jang(5m shuttle run)

    WRK(27)
    WRK 12:00 REST 3:00 WRK 12:00
    100m run
    10 dumbbell ground to overhead
    100m run
    20m overhead walking lunge or front rack
    100m run
    30 bicycles

    Finisher
    30 round the world
    1:00 butterfly stretch

  • Push Press Strength

    5 x 5

    AHAFA

  • E2mom for 12 min Strength

    4 frotn squats
    start 75-80%1rm fs
    build heavy set of the day

  • Home workout 020520 Workout

    Death by Burpees

    Perform 1 Burpee the first minute, 2 Burpees the second...and continue until you fail!

  • Avovesi Workout

    Avovesi

  • 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

  • Kotitreeni WOD Workout

    WOD
    10-9-8-7-6-5-4-3-2-1
    push up
    arch up
    burpee

  • Bench Press 3 Strength

    When going to class, if possible, perform this prior to class.
    When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

    Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
    So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min.

    75% x 5
    85% x 3
    95% x 1+

  • 20min amrap Workout

    4 double db hang squat clean 22.5/15
    6 hspu
    24 du