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

  • Wod Workout

    10 x 2min ON/1min OFF
    A) 10 pull ups + 10 burbee 2 target
    B) 6 power clean + 6 push press

    Rx 60/42,5kg

  • Wod Workout

    12 x 90 sec ON/30sec OFF

    Echo bike
    Bike

  • Cardio emom #masu Workout

    EMOM60:

    A) Ski
    B) Row
    C) Bike

  • Emom #masu Workout

    E1,5MOM 9

    A) 10 Bench dip + 10 banded triceps extension
    B) 10 KB RDL + 10 GM

  • Emom #masu Workout

    E5MOM 30 (3+3rnds)

    A)

    10 Box step over + 10 Push up
    10 Cyclist squat
    Rest of time Bike cals

    B)
    10 Ring row
    10+10 Lunges
    Rest of time Row cals

  • AF 2026 #masu Workout

    AF WEEK 17, Day 1

    ACCESSORY:

    3x15 Pull-Over

    Big stretch, moderate loading.

  • AF 2026 #masu Workout

    AF WEEK 17, Day 1

    CONDITIONING:
    3 RFT:

    10 Deadlift
    15 TTB
    20/17cal Row

    RPE 4.
    Target: sub 10 Time Cap 12.

    Sustainable pacing, split the reps early. Push the row: “breathing hard but no breakdown”.

    Rxd: 100/70kg, Masters: 80/60kg

  • Conditioning Workout

    In teams of 2
    For time
    2000m row/ski or 4000m bike
    P1: works on machine
    P2: sandbag/D ball bear hug hold@45/30 kg/double KB front rack hold@2x24/16 kg
    Switch every minute!

    -rest 3:00-

    10 rounds of Cindy (Split anyhow)
    5 pull-ups
    10 push-ups
    15 air squats

    -rest 3:00-

    For time
    100 syncro USA swing@20/12 kg
    *5 syncro burpees for breaking
    Time cap: 32:00
    Rx+: 70/45 kg sandbag/chest to bar pull-ups/24/16 kg kettlebell
    Pick one or two if possible.

  • Back squat Strength

    2x5x86
    2x3x92
    5x92

  • Week4,2 Strength

    Front squat
    - 6 x 2 @80%