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

  • Accessories Workout

    4 rounds:
    14 Single DB Box Step Ups (7/7) 60/50cm 25/17,5kg
    :30-45 Heel Bridge
    1min Rest

  • Basic WOD Workout

    Snatch technique
    *Tempauksen tekniikkaharjoittelua, jokainen suorittaa omalla tasollaan.

    WOD
    For time
    10 Pull up OR Ring rows
    20 Push up
    30 Sit up
    40 Air squat
    500m row
    40 Air squat
    30 Sit up
    20 Push Up
    10 Pull up OR Ring rows

  • Linna Masters 2020 Online Competition Workout

    Possible Linnamasters wod at Kurvi after open gym.
    This entirely depending on what is it.

    Minna will be there to open doors and oversee.

    Regardless of attendance to the actual competition, all are performing the events as part of the programming.

  • WOD Workout

    3:00 on 1:00 off
    8 deadlifts 225/155
    10 bar facing burpees
    Max meters on row

    Continue til you reach 2000m/1600m on rower

    In a 3:00 window complete 8 deadlifts and 10 bar facing burpees, in the remaining time row as many meters as you can. When the 3:00 is up you rest 1:00 until you start another 3:00 window where you complete 8 deadlifts and 10 bar facing burpees before hopping on the rower.

    Workout is finished when you hit the target meters.

  • Muscle & Power, YV2 Strength

    Hang Clean pull 4x6 reps

  • Muscle & Power, AV1 Strength

    OH squat 4x5 reps

  • Home WOD 1. Virtuaali YGIG Workout

    Valitse liikkeeksi vaikkapa burpee, ota kaveriisi yhteyttä whatsapilla, temsilla, tai zoomilla tai millä tahansa videopuheluohjelmalla.

    Tehdään yhteensä 100 burpeeta vuorotellen. Ensimmäinen pari tekee yhden burpeen, toinen toisen, ensimmäinen kolmannen...kunnes olette tehneet yhteensä 100.

    Tulos on parin yhteinen aika joka kului sadan burpeen hyppimiseen.

  • SPCOM23032020 Workout

    A. Warm Up

    5' DU/SU
    Poi
    4 Rnd
    10 Ring Row/TRX
    15 Deficit push-up du disco
    20 Front Squat Empty bar

    B.
    Forza
    Eseguire questo complex
    5x8-10
    (1H. Power clean+ 1 squat Clean)

    C.
    EMOM ogni 4'
    10 Burpee Box Jump/In alternativa over (salta un'ostacolo)
    8 Clean and Jerk 165/110lbs
    6 Pull-up/12 TRX
    Continua fino a quando non riesci a stare nei tempi

    D. Skill – For Time
    5 Rounds
    30 Push Ups (possibilmente con sovraccarico)

    E. Optional

    Rnd 1-3
    3×1' Shoulder Taps
    oppure
    HS Hold 4×20-30"

    Plank 5×1'

  • WOD Workout

    4 Rounds On the 5 min
    1 Round of "Helen in a boat"
    Row 400/300 meters
    21 USA Swings @24/16kg
    12 Pull Up

    goal: finish each round under 4 mins

  • 3.12.2020 Workout

    Chillaa!