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

  • 7.11.2025 RMU, Drills Workout

    Ring Muscle-up Drills / Capacity

    2 to 3 rounds of:

    5 Back support slide throughs
    3 Single leg transition drill
    5 Russian dips
    0:10-0:20 Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    0:10-0:20 Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)

  • 7.11.2025 HPC + Jerks Workout

    4-6 Rounds, Every 2:30

    10 Hang power clean and jerks

    Intent. Improve your barbell cycling efficiency.

    Barbell. 60/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each TnG set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

  • 7.11.2025 Bench Press Strength

    Bench press

    4 x 7 @ 78+%1RM, rest 2:30-3:00 b/t sets

  • 7.11.2025 Warmup Workout

    3 Rounds of:
    4/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    :30 hang from a bar w/ ribs locked down
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    8 Tension swings (sponge/block between feet)

  • Push press and bike Workout

    For time
    1-2-3-4-5-6-7-8-9-10 Push press
    -> 200m bike after each round

  • AF #masu Workout

    AF WEEK 45, Day 3

    CONDITIONING

    2-3 rounds for Quality and rest 3-5min between rounds

    30/24cal Row
    30 Wallball
    30 Box over Jump
    30/24cal Row
    30 TTB
    30m Burpee Broad Jump

    3-5min rest
    RPE 3. Move well. Enjoy.

  • AF #masu Workout

    AF WEEK 45, Day 3

    GYMNASTIC CONDITIONING / SKILL

    2-4 rounds, with rest as needed between

    1) 1-7 Muscle-Up
    2) 10-16 Pistol Squat
    3) 5-15m Handstand Walk
    4) 30-60 DU or 10-20 Crossover DU

    Overall RPE 3
    Target: choose rep schemes and movement models to fit your fitness level. Move well.

  • AF #masu Workout

    AF WEEK 45, Day 2

    CORE

    2-3 rounds, go by feel:

    1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)
    2) 10 Slow and controlled hanging leg lift

    Feel the burn!

  • AF #masu Workout

    AF WEEK 45, Day 2

    BODYBUILDING

    E150sec for 4 rounds (30min total) with supersets.

    1) 10-12 Seal Row and 10-12 Ring Row
    2) 10-12 DB Bench Press + 10-12 Push-Up
    3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

    These are supersets. The goal is to get a solid pump! Choose
    loadings and movement models you can finish 10+ reps on the
    second movement.

  • AF #masu Strength

    AF WEEK 45, Day 2

    WEIGHTLIFTING

    E20sec for 5min (20 reps): Power Snatch

    Rest as needed, then

    E20sec for 5min (20 reps): PC + Push Jerk

    Use 60-65% of 1RM in both movements.
    Move well and feel good.