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

  • Intervals Workout

    At 2PM: Intervals. 5min all out effort each machine/5min rest btw

    • Ski
    • Row
    • Wattbike

    Score is cals

  • Gymnastics + weightlifting + conditioning Workout

    150 min
    Warm up 20 min
    1.HSW
    - 25 m.

    2.BMU
    - 8 reps

    3.BFLY + BCTB
    - Bfly 40 reps
    - KCTB
    - BCTB

    4.Clean pull + Clean + Hang clean
    1+1+1 up to 75% effort

    5.Aerobic work
    For consistency:
    15 min easy erg
    -then-
    3 rounds:
    6+6 Single arm KB Thruster (light) - 16 kg
    6+6 Bird dog (3 s. hold on last rep)
    10+10 Side plank rotations
    -then-
    15 min easy erg

  • 16.10.2025 Front Squat, Strength Strength

    Front squat

    Build to 3RM

  • AMRAP 2X 8 MIN Workout

    8 min AMRAP

    8 Dumbbell Squat snatch 15 - 20 kg
    12 Box jumps 20 inch

    2 min rest

    8 min AMRAP

    8 Dumbbell Snatch 15 - 20 kg
    12 OHWL 15 - 20 kg

  • 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.

  • CFC NLA Livetreeni 17:30 Workout

  • Warm up and strength Strength

    3:00 min bike, row or run

    3 rounds
    10 passthroughs
    10 seated DB press

    Bench press or push press
    E2MOM
    10-8-6-4-2
    increasing in weight each time.
    warm up to 50% of 1RM

  • Superkids 10-13 v voima Strength

    5 x 5 maastaveto

  • HOME WOD 8 Workout

    WARMUP
    5 min of single under or double under practice.
    Alt. 5 min of hard cardio to warm whole body up.

    50 squats change feet position after every 10 reps
    30 squat rotations.

    STRENGTH/SKILL
    15-20min practice
    Skill focus is to work on your pistol squat. Work from top down or from bottom position. You will integrate mobility in to this.
    Reduce range of motion or use something to help you come out of the squat. like a stick or band.

    Stay pain free during this practice. If you have had any surgery or problems recently. Go really slow!

    ( If you are badass at pistols....good for you) Do 5 sets of 10/ per leg Alternating. Weighted or bodyweight.

    1. Do a pistol squat or try as good as you can. Establish the weaker side.
      -Use ball or stick to mobilise, massage foot soles 2min. Do ankle mobility/stretch 2 min. Retest pistol.

    2. Mobilise, massage calfs retest pistols.

    3. Mobilise behind knee and arround knee cap. (be gentle) retest pistols

    4. Mobilise massage inside thighs 2 min per leg. Retest pistols.

    5. Mobilise massage glutes, TFL, lower back. Retest pistols.

    Film you improvements or take a photo so you can see what changes you are making.

    WORKOUT

    AMRAP 10min
    5 pistols/leg
    10 push ups
    20 push press ( one arm 10/10 if needed )

    Scale to one leg squat variations doable for you for this workout. There are many.

    COOL DOWN.
    5-10 min foamrolling body and calm breathing.

  • 11.9.2020 Workout

    Lepopäivä, Deload alakaa.

    Pitkäää peekoo likuntaa luvassa.