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 Workout

    AF WEEK 2, Day 3

    ACCESSORY:
    Gymnastic Holds

    EMOM x12
    10-20sec static holds with perfect form

    1) Chest to Rings or Chin over bar hold
    2) Bottom of Ring Dip
    3) GHD Hip Extension Hold
    4) Ring Support

    Overall RPE 4

  • 9.1.2026 KB Press & Ring Row, Strength Workout

    Alternate B1/B2

    B1. Seated KB press – 3 x 8-12 @ RPE 7 (3 RIR), rest 1:00 before B2

    B2. Ring row – 3 x 8-12 @ RPE 7 (3 RIR), rest 2:00 before B1

  • 9.1.2026 Workout warmup Workout

    2 rounds
    5 Inchworms
    5 Jefferson curls
    10 Hand to hand KB swings
    8 Handstand shoulder shrugs
    +
    2 rounds
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    6 Box jumps
    +
    Setup and practice each of the movements
    +
    @ workout weight
    10/7 (cal) Row
    8 Wall balls
    4 Burpee box jump overs
    6 Shuttle runs
    4-8 DB snatches, alt
    2 Wall walks

  • 9.1.2026 Warmup Workout

    3 Romanian deadlifts
    3 snatch high pulls
    3 muscle snatches
    3 tempo overhead squats (OHS), tempo 23X1
    3 snatch balances
    3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 snatch pull-unders
    3 hang (squat) snatches

    – You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 6.1.2026 BasicWod Workout

    AMRAP 15

    12 Wallball Shots
    15 Push-Ups
    18 Sit-Ups

    Rest 1:00 between rounds

  • ... Workout

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  • 9.1.2026 2-3 Rounds, Strength Workout

    2-3 Rounds @ 2 RIR

    8-12/side GHD biceps curls
    8-12 Swede crushers
    10-15 Seated DB lateral raises

  • AF #masu Workout

    AF WEEK 2, Day 2

    CONDITIONING

    A: AMRAP10:

    15/12cal Row
    10 C2B or Pull-Up
    5 Wall Walk

    Rest 5

    B: AMRAP 5

    35 DU
    7 Burpee Pull-Up

    RPE 4 When working.
    Target: A) 3+ B) 4+

    Push these AMRAPS with RPE 4: hard but not all out. You could use the same pace for an additional 2 more minutes.

  • AF #masu Workout

    AF WEEK 2, Day 2

    STRENGTH:

    3 rounds, rest as needed between:

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

    RIR 2.
    Use different loadings if needed.

  • AF #masu Workout

    AF WEEK 2, Day 2

    ACCESSORY:

    1-3 rounds, go by feel and rest as needed between:

    1) 45-60sec D-Ball/Sandbag Hold
    2) 20 Banded Face Pull

    RPE 4