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 51, Day 3

    WEIGHTLIFTING:
    EMOM x12: Power Clean Wave

    1) 3 reps @ 60-70%
    2) 2 reps @ 70-80%
    3) 1 rep @ 80-90%

    Target: heavy singles. You can add load round by round or go across.

  • AF #masu Workout

    AF WEEK 51, Day 2

    ACCESSORY:
    E2MOM for 3 rounds:

    1) 45-60sec D-Ball Carry
    2) 45-60sec Dual KB Overhead Walk
    3) 45-60sec Farmers Carry (KB/DB…)

    Overall RPE 3-4. Work with what you got! Use loadings you can hit unbroken sets. Carry/walk the distance to fit your fitness level. No need to rush, time under tension is the key element here.

    Scaling:
    D-Ball→ Sandbag→ Dual KB Front Rack

  • AF #masu Workout

    AF WEEK 51, Day 2

    CONDITIONING:

    6x2min ON-2min OFF (A+B+A+B+A+B)

    A: 20/17cal Echo
    Max rep TTB

    B: 75 DU
    Max rep Wall Walk

    RPE 4-5 when working.
    Target: Hit these intervals hard. You should have 60+ sec to do TTB/Wall Walk.

    Scaling:
    15/12cal Echo
    75 DU→ 50 DU or with single unders.

  • AF #masu Workout

    AF WEEK 52, Day 1

    ACCESSORY:

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

    1) 10 single arm Gorilla Row + 20m Suitcase Carry (L+R)
    2) 10 Standing KB Press + 20m Overhead Walk (L+R)
    3) 10 Box Pike-Up + 10-20sec Hollow Rock

  • AF #masu Strength

    AF WEEK 52, Day 1

    WEIGHTLIFTING
    E90-120sec:

    Power Clean + Split Jerk
    3 set: 1+3, TnG
    3 set: 1+2, TnG
    3 set: 1+1

    Target: find a heavy single of the day.

  • AF #masu Workout

    AF WEEK 52, Day 1

    CONDITIONING:

    2x AMRAP 6 with 3 rest between:

    A: AMRAP 6
    10-20-30-40… DU
    1 Rope Climb after each set

    B: AMRAP 6
    12/9cal Ski
    3 D-Ball Ground to Shoulder

    RPE 4 when working.
    Work with what you got.
    Men: Rxd: 60-80kg. Masters 40-60kg
    Women: Rxd: 40-60kg. Masters: 30-50kg

  • 25.12.2025 AMRAP 40, Strength Workout

    AMRAP 40

    400/350m Row
    20 Toes-to-rings
    400/350m Row
    20 Burpees over the rower
    400/350m SkiErg

  • 23.12.24 Workout

    ”Kuussataa”

    4 rounds for time:
    25 pull ups
    25 squat cleans @50kg/35kg
    25 db hang clean & jerk @2x22,5/15kg
    25 abmat sit ups
    25 deadlift @85/60kg
    25 DU

    Klassikko jo useamman vuoden takaa näkee taas päivänvalon 😊

    Hyvää joulua!

  • Conditioning Workout

    Partner workout (RELAY )
    00:00-10:00
    AMRAP of:
    10 DB Deadlift 2x22,5/15kg
    20m Farmer lunges ( 2x10m)
    30 Double under
    One completes a full round then switch!

    10:00-12:00 REST

    12:00-22:00
    AMRAP of:
    15 DB Renegade row 2x22,5/15kg
    10 DB Front squat
    5 DB Hang CL and Jerk
    One completes a full round then switch!

    22:00-24:00 REST

    24:00-34:00
    AMRAP of:
    20 Partner Wall Ball over the Rack
    20 Synchro DB Hang Snatch 22,5/15kg
    20 Partner Clapping push up alt.
    20 partner wall ball sit up

  • Half Cindy Workout

    10 minute AMRAP of:
    5 pullups
    10 pushups
    15 air squats