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

  • rabdo 1.0 Workout

    2:00 on 2:00 off
    3 rounds

    25m weighted lunge walk
    25m sledge push
    12 goblet squat
    assault bike rest of the time

  • 5.7.24 Workout

    ACCESSORY

    3 rounds:
    10-15 ring push ups
    15 db lateral raises
    - 1min rest between rounds

    • kässäripunnerruksiin apuliikkeitä 😊

  • 5.7.24 Workout

    INTERVALS
    - 6 rounds of 4min ON, 2min OFF (alt. A&B)

    A)
    10 db front squat @2x22.5kg
    10 db push press @2x22.5kg
    15 burpee over db
    Amrap cal ski

    B)
    15 t2b
    15 box jump over @60cm
    10 wall ball @9kg
    Amrap cal row

    • kolme kertaa molemmat setit läpi vuorotellen
    • koita pitää kalorit suht samassa joka kierros

  • Front squat Strength

    7, 6, 5

  • Partner metcon Workout

    AMRAP15:
    1. 20 DB snatch (22,5 kg)
    2. 20 burpee over DB
    3. 40 DB farmer's carry lunge (2x20 kg)
    4. 60 DU

    Share reps evenly.

  • 5-minute row for max calories Workout

    5-minute row for max calories

  • STAMINA Workout

    Every 5min, 4 rounds
    run 400m
    15 2kb thruster
    10 2kb sumo DL
    - lepoa pitää jäädä vähintään 1min kierrosten väliin
    - skaalaa tarpeen mukaan

  • KAHVAKUULA RUUVIKATU Workout

    TEKNIIKKA
    - Rive
    - Työntö / vauhtipunnerrus

    AMRAP 20 raskaalla kuulalla
    - Heilautus x 15
    - Sumokyykky+pystysoutu x 10
    - Rive+työntö x 5+5
    - Eritaso punnerrus x 10
    - Sit up vatsat x 10

    AMRAP 8
    - Heilurikäännös x 12
    - Hypyt x 10
    - Cluster x 5+5
    - Lankku kuulan kosketus x 20

  • 12.7.2024 4 Rounds ( Basic ) Workout

    4 Rounds, each for time

    800m Run
    12 Toes-to-bars
    6 Power clean and jerks @ 82,5/60kg
    12 Bar-facing burpees

    – Rest 4:00 between rounds –

    Pace. Similar to two (2) weeks ago: You can approach this one in two (2) ways: 1) Progressive rounds = aim to go a little faster each round (1st round slowest and final round fastest), 2) Steady with push in the end = aim to keep each round about the same (1st round might be fastest but keep the others close to it, then push hard on the final one to see if you can beat the other rounds).
    Your aim is to keep all transitions short (get straight to work), go UB (or 2 sets) on toes-to-bars, quick singles on PC+J and PUSH hard on the burpee on each round.
    Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
    Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

  • 10.7.24 Workout

    3 rounds for time:
    20 cal bike
    10 bar facing burpees
    - 2min rest between rounds

    • mee kierros kovaa!