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

  • RestDay Workout

    Lepoja

  • Gymnastic Metcon Workout

    • 3 Round not for time of:
    Weighted Push Ups 10 reps unbroken
    (Utilizza come zavorra una Vest oppure dei bumper sulla schiena)
    Assault Bike 1:00 @ 70-80% MHR
    Weighted Ring Rows 10 reps unbroken
    (Utilizza come zavorra una Vest oppure dei bumper sul petto)
    Assault Bike 1:00 @ 70-80% MHR

  • Family WOD 2. Linturetki Workout

    Menkää perheen kanssa linturetkelle.

    Jokainen kuuntelee vuorollaan 30 sek lintujen ääniä ja koitaa laskea kuinka monta eri lintulajia löytää.

    Lukekaa lisää linturetkeilystä Suomen Ladun sivuilta!
    https://www.suomenlatu.fi/ulkoile/perheliikunta/linturetki.html

  • 1.7.2020 Workout

    "Holleyman"

    30 rounds for time of:

    5 Wall ball shots, 9/6kg
    3 Handstand push-ups
    100/70kg Power clean, 1 rep

    TC 35.

    Last 28. May 2019

    *Jos teet Wodilla niin tule 20 minuuttia ennen tunnin alkua.

    Pyörää/Hiihtoa/Soutua 12 minuuttia erittäin kevyesti.

    Venytä Latsit, reidet, lonkat.

    Rivet sit hyvällä Formilla.

  • Bananas Workout

    Pre-WOD:
    5x3 Front Squats, 2 Second Pause At Bottom

    WOD- For Time:
    - 100 DU's (2:1 Singles)
    - 35 KB swings (53#/35#)
    - 35 HRPU's
    - 35 T2B (2:1 Sit Ups)
    - 35 DB Thrusters (45#/25#)
    - 400m run

    Singles, 53# KB & 35# DB for thrusters ... all else RX. Kicked my butt today, man ... this hurt.

  • SPCOM09082019 Workout

    A.
    PVC+Mobility
    For Time
    2k Bike
    2 Rnd Mary
    Mary:
    5 HSPU
    10 alt.Pistols squat
    15 Pull-Ups

    B.
    For Time
    3 Rnd
    20 Overhead Walking Lunge BB 45/30kg
    40/30 Cal. SKI Erg

    C.
    Ogni 5’ per 20’
    10 HSPU
    10 Squat Clean 50-45/35-25kg
    10 TTB
    10 Power Snatch 50-45/35-25kg

    D.
    Bulgarian Split Squat BB back rack
    6×8
    (3 set per gamba)

    E.

    AMRAP 15’
    Run 200m
    8 STOH 50-45/35-25kg
    2 BMU o 6Ring Dip

  • 4.1.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Hollow hold Workout

    3 rounds:

    • max hollow hold (hold as long as you can)
    • rest 1 minute

  • 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.

  • Basic WOD Workout

    Clean technique
    *Rinnallevedon tekniikkaa / liikkeen läpikäyntiä pieniin osiin pilkkoen
    *Erilaisia harjoitteita eri vaiheiden / ominaisuuksien kehittämiseen

    WOD
    *With partner, You go I go
    *4 min each station, no rest between (total 16min)

    1. Max meters Sled push/pull
    2. Amrap: 10 air squat + 5 Ring row + 5 Ring push ups
    3. Max cal Erg
    4. Max time Plank hold