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

  • AF #masu Strength

    AF WEEK 42, Day 3

    WEIGHTLIFTING (2/2):

    EMOM9: (12?)
    Power Clean, drop and go.

    3 set: triple @ 68-73%
    3 set: double @ 75-80%

    3 set: single @ 82-87%

    Target: add 2,5-5% compared to last week. These are not for maximum load but with solid execution. The last lift should be heavy, but with solid execution and 1-2 reps in the tank.

  • AF #masu Workout

    AF WEEK 42, Day 3

    CONDITIONING:
    2min ON- 2min OFF for 4 rounds:

    10 Power Clean
    10 Front Squat
    10 TTB
    → remaining time max rep bar over burpee

    RPE 5, all out!
    Target: 5+ reps each interval. Unbroken front squats and TTB. Power Cleans with fast singles or in sets of 2-3. You should have 20+ sec time to hit the TTB.

    Rxd: 60/40kg.
    Masters: 50/35kg.
    Scaling: decrease loading.

  • Lunges 10-8-4 Strength

    Lunges
    10 reps
    8 reps
    4 reps

  • 21.3.2022 Basic Strength

    Shoulder Press

    1 x 5 x 65%
    1 x 5 x 75%
    1 x Max x 85%

  • 21.3.2022 Basic Strength

    Deadlift

    1 x 5 x 65%
    1 x 5 x 75%
    1 x Max x 85%

    Send Off 3:00

  • 31.3.2022 Basic Strength

    Back Squat

    1 x 3 x 70%
    1 x 3 x 80%
    1 x max x 90%

    Rest time 3-4 minutes.

  • 31.3.2022 Basic Workout

    AMRAP 7

    2-4-6-8-10...

    Jumping Lunge
    Tuck Ups

  • 9.5.2022 Basic Workout

    EMOM 20

    1 min : 5 - 8 Strict Pull Ups
    2 min : 8 - 10 Triceps Press w/ DB
    3 min : 0:40 Hollow Hold
    4 min : 15 KB Swing

  • 31.5.2022 Basic Strength

    Power Clean + Shoulder Press

    6 x ( 4 + 2 )

    Send Off 2:00

  • 16.10.25 Strength

    jerk + strict c2b

    4x
    3 split jerk with 2s pause in catch
    5 strict (banded) c2b
    every 3min