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 41, Day 2

    STRENGTH (1/4):

    Back Squat 5x5.

    Rest 2-3min between sets. All sets across (same loading).

    Last two rounds with RIR 3. You can start with 82-85% of your 1RM back squat.

    We repeat this same rep scheme for 4 weeks. The target is to add 2-5% load each week. First week RIR 3, 2nd week RIR 2, 3rd week RIR 1-2, 4th week RIR 0-1

  • AF #masu Workout

    AF WEEK 41, Day 2

    CONDITIONING:
    EMOM x16

    1) 10-15cal Bike
    2) 8-12 TTB
    3) 10-15cal Ski
    4) 3-5 Wall Walk

    RPE 3-4, go by feel.

  • AF #masu Workout

    AF WEEK 41, Day 2

    STRENGTH:
    2-3 rounds, go by feel and rest as needed:

    1) 10+10 Lunge Landmine Press
    2) 10+10 Landmine Row

    RIR 2-3

  • AF #masu Strength

    AF WEEK 41, Day 3

    WEIGHTLIFTING (1/2):
    EMOM x9:

    Power Clean, drop and go.

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

    3 set: single @ 82-87%

    The last lift should be heavy, but with solid execution and 2-3 reps in the tank.

  • AF #masu Workout

    AF WEEK 41, Day 3

    CONDITIONING:
    3 RFT:

    5 Muscle-Up
    10 Double DB Box Step Over (farmers style) after each set
    20/16cal Echo

    RPE 4-5, with very heavy breathing, gasping for air.
    Target: sub 10min. Time Cap 14min.

    Rxd and Masters: 2x15/10kg.
    Advanced: 2x22,5/15kg

    Scaling: Muscle-Up→ Bar Muscle-Up→ Jumping Bar Muscle-Up
    Decrease loading
    Echo→ Row

  • AF #masu Workout

    AF WEEK 41, Day 3

    ACCESSORY:
    For the Pump!

    21-15-9

    Biceps Curl
    French Press

    Use what you got and get swole!

  • AF #masu Workout

    AF WEEK 41, Bonus workout, Engine

    CONDITIONING:
    “Like a Ghost, only shorter”

    EMOM x20

    1) Row
    2) Burpee
    3) DU
    4) rest

    Overall RPE 4.

    Target: all rounds across (same rep scheme)

  • 10.10.2025 Bench & Row, Strength Workout

    Alternate B1 / B2

    B1. Close grip bench press – 4 x 6-8 @ RPE 8-8.5 (1.5-2 RIR), Rest 1:00 before B2

    B2. Single arm DB row – 4 x 10/side @ RPE 7-8 (2-3 RIR), Rest 2:00 before B1

  • 9.10.2025 Clean & Jerk ( Strength ) Strength

    Clean and jerk

    3-5 x 1 @ continue to build up from A1, go EMOM

  • 9.10.2025 Clean & Jerk ( Strength ) Workout

    Clean and jerk

    3-Position clean (Above the knee, below the knee, Floor) + Jerk

    5-7 x 1+1 +1+1 @ 65+%, Go every 1:30-2:00

    – Start counting your sets @ 65%1RM clean and jerk and then build up if moving well. Once you have completed 5 to 7 sets of the complex, shift to just 1 regular Clean and jerk for 3 to 5 sets as you continue to work up.
    – This is an unbroken set of full clean (hang clean (above the knee)+ hang clean (below the knee) +from the floor), do not drop the bar between the lifts in the set.
    – This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.