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

  • Workout by Juhana Heinonen Workout

    Juhana Heinonen ohjaa tunnin ja päivän ohjelma selviää tunnilla.

  • Conditioning Workout

    For time with partner (you go, I go )
    In 5 mins x 5 sets
    Complete :
    100 Double under
    50 Dumbell alt. Hang Snatch @22,5/15kg
    25 Box jump
    Remaining time max rep : syncro target burpee pull up/ sc : target burpee

    Rest 2 mins btw sets

  • 9.6.2023 BMU & Pistols Workout

    AMRAP 5

    2-3-4-5-6..... BMU
    6-8-10-12.. Pistols
    20 Du´s

  • E6MOM x 4-6 Workout

    E6MOM x 4-6

    30 DU
    5 power clean @60/40kg ( drop& go )
    30 DU
    5-10 c2b / or pull up

    *remaining time easy pace bike

    (Tavoite kerryttää Gymnastics volyymia (DU+PU) matalilla tehoilla ja kevyesti kuormitettuna, skaalaa tarvittaessa liikkeet/ kilot ja toistot itsellesi riittävän helpoiksi, keskiarvo sykkeet PK2 alueella. Uskalla mennä riittävän rauhassa.)

  • Hang clean Strength

    EMOM x10

    5x2 hang clean (50-60%)
    5x1 hang clean (60-70%)

    BE FAST, not too heavy !!!
    Keskity hyvään liiketekniikkaan ja teräviin nostoihin.

  • Push press Strength

    4x6

    push press

    (2-3+ reps in tank)

  • 120 reps Workout

    4x
    10 DBL DB clean & jerks
    20 Push ups
    1min Max cal Row
    rest 2 min b/w rounds

  • Row but do not slow Workout

    4 min AMRAP
    A. Row 500/ 400 m
    B. Row over burpee x 10
    C. Maximum stepping lunge with barbell 40/ 25 kg

    Rest 2 min

    4 min AMRAP
    A. Row 500/ 400 m
    B. Row over burpee x 10
    C. Maximum stepping lunge with barbell 20/ 15 kg

  • 15 km row Workout

    15 km row

  • Kettlebell Workout

    A1) 3 sets for quality

    single arm KB row w/ 3 sec. down x 10/side
    push ups on KBs x 10

    -Into-

    A2) 3 sets for quality
    suticase walking lunge x 10
    crossbody deadlift x 10/side

    B) EMOM 10 min.
    Odd: 1 swing + 2 high pull + 3 snatch
    Even: 3 swing + 2 clean + 1 thruster

    Perform the complex on each side within the minute.

    C) 2-3 sets for quality
    5/5 tall kneeling KB halo
    5 prone snow angels
    1:00/1:00 pigeon/couch stretch