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

  • Upper body pump Strength

    A: Bench press 5x3
    B: Strict pull ups 3x10
    C1: Db Incline Bench press 30grader 2x10
    C2: SA DB rows 2x8
    D: DB Shoulder flys 3x12
    E: SA Cable triceps extensions 2x8

  • EASY: Cleans and burpees w/ partner Workout

    2x EMOM8 - rest 2min between emoms, YGIG one minute at a time
    4-6 burpee / up & down over bar (TC: 30s)
    AMRAP power clean

    Result: Total number of cleans

  • Conditioning Workout

    EMOM 10
    Odd min : 12 burpee
    Even min : 12 wall ball

    Add one rep to each movement After each round. ( last round 16-16 )

    Rest 5 mins

    EMOM 15*
    1. Min : 15 Single Kb squat clean @24/16kg
    2. Min : 15 push up
    3. Min : 30 Double under / 30” amrap du

    *scale reps to fit into 45” !

  • Extra Credit 10-06-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 10 Empty Barbell Curls + 10 Reverse Barbell Curls
    MIN 2 - 10 Rower Pike Ups
    MIN 3 - :45 Up Dog to Down Dog

  • Bench press 3 x 7 Strength

    3 x 7

  • Fitness Challenge Workout

    2 min ON / 2 min OFF
    1. Max strict pull-ups
    2. Max box jump step down
    3. Max strict dips (legs front)
    4. Max back rack lunges (Rx: 50/30kg)
    5. Max turkish sit-up with plate (Rx: 10/5kg)
    6. Max 2DB Devil press (Rx: 15/10kg)

  • 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.)