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

  • 10.3.2026 Dip & Row, Strength Workout

    Alternate B1/B2

    B1. Strict ring dip – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

    B2. Inverted row – 3-4 x 8-12 @ RPE 8 (2 RIR), tempo 2022, rest 2:00 before B1

  • 10.3.2026 5 rounds, Strength Workout

    5 Rounds, go every 2:00

    1 unbroken set of touch-and-go squat snatches @ 40-50%1RM

    Intent. Single unbroken set each time. Accumulate as many EXCELLENT repetitions as you can. Use the rest of the time each round to recover and re-focus.

  • Back on Track (Strength vk11) Workout

    Zone 1:
    -KB/DB Reverse Lunge x 6
    -Slam Ball Russian Twist x 6
    -KB/DB Explosive Squat x 6

    Zone 2:
    -SB Lunges 30m
    -RT Heavy Row (9–10)

    Zone 3:
    -BB Banded Row x 5
    -BB Banded High Pull x 5

    Zone 4:
    -10-20 Narrow Pushup
    -Heavy Ski (9-10)

    Zone 5:
    Run incline (7-10%)
    -1min Easy Pace
    -1min Moderate-Fast
    -30s Fast-Sprint

    Zone 6:
    -Sled Pull 10m (Timer)
    -Airbike

    -2 Rounds
    -3 min work/30s rest
    -1,5min between rounds
    -4 athletes per station

  • #masu Workout

    EMOM12

    A) 10 Back lateral raise
    B) 10 Biceps curl
    C) 10 Triceps

  • Pull & dip #masu Workout

    EMOM12 (x6)

    A) 10 Ring dip
    B) 10 Ring row

  • Saturday Grind Workout

    Partner WOD
    12' AMRAP 2-4-6-8..etc
    ttb
    syncro alt. DB snatch @22.5/15kg
    steps syncro walking lunges
    3' rest
    12' AMRAP 2-4-6-8..etc
    syncro KB swing
    burpee box jump
    wall walk

  • Back squat Strength

    Back squat 1x7

  • AF #masu Strength

    AF WEEK 11, Day 3

    WEIGHTLIFTING:
    E2MOM x5:

    Power Clean + Hang Squat Clean + Jerk. TnG reps.

    Target: find a technical heavy combo of the day.

  • AF #masu Workout

    AF WEEK 11, Day 3

    CONDITIONING 2:
    1min ON-1min OFF x4:

    3 Devils Press
    4 STOH
    5 Front Squat
    → max rep TTB

    RPE 4-5.
    Target: 20+ sec time to hit TTB each interval. When you pick up the Dumbbells, hit all reps unbroken.
    Rxd: 2x22,5/15kg. Masters: 2x15/10kg

  • AF #masu Workout

    AF WEEK 11, Day 3

    STRENGTH:
    2-3 set, rest as needed between:

    1) 8+8 Bulgarian Squat
    2) 8+8 Gorilla Row

    RIR 2-3