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 8, Day 2

    CONDITIONING:
    AMRAP 15

    20/17cal Row
    5 Devils Press (2xDB)
    50 DU

    Overall RPE 4-5.
    Target: 4+ rounds. Sustainable row. Unbroken DP and DU.
    Scaling: Decrease loading, 50 DU→ 35 DU

  • 23.2.2026 HSW capacity, Strength Workout

    Handstand walk capacity

    AMRAP 0:30 Handstand walks in 25’/7.62m segments
    – 1:00 SkiErg @ easy –
    AMRAP 1:00 Handstand walks in 25’/7.62m segments
    – 1:30 SkiErg @ easy –
    AMRAP 1:30 Handstand walks in 25’/7.62m segments
    – 2:00 SkiErg @ easy –
    AMRAP 2:00 Handstand walks in 25’/7.62m segments
    – 2:00 SkiErg @ easy –

    Intent. Accumulate as many handstand walks in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
    Movement options. If you don’t yet have HSWs, do 2 additional rounds of the drills instead of AMRAP part.

  • 23.2.2026 For time Workout

    For total time

    10 Shuttle runs, (7.62m) + ( 7.62m)
    +
    3 Rounds
    10 Thrusters*
    10 Bar-facing burpees

    – Rest 1:00 –

    10 Shuttle runs
    +
    3 Rounds
    10 Power clean and jerks*
    10 Bar-facing burpees

    – Rest 1:00 –

    10 Shuttle runs
    +
    3 Rounds
    10 Overhead squats*
    10 Bar-facing burpees

    Time cap. 22:00

    • Weight options. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs), choose a weight that’s challenging and allows you to finish within the time cap. Don’t go heavier than a weight you could do unbroken for 15 reps.

  • Gymnastics Workout

    -bar muscle up & progressions
    -gymnastics holds (pull up hold, ring support hold, dip support hold)

  • Emom #masu Workout

    EMOM8

    A) 5+5 Bulgarian split sguat
    B) 5+5 Lunges

  • AF #masu Workout

    AF WEEK 8, Day 1

    CONDITIONING:
    “Quads gone wild”
    For time:

    10 Hang Power Clean
    20 Wallball
    30/24cal Bike
    20 Wallball
    10 Hang Power Clean

    RPE 4-5.
    Target: sub 6, Time Cap 9
    Barbell should be on the heavy side,
    but you can hit unbroken reps in the first set of 10. Go for unbroken
    wallballs and hard, but sustainable bike. Last wallballs and HPC all out.

    Rxd: 60/40kg.
    Masters:50/35kg.
    Advanced: 70/50kg
    Scaling Options:Decrease loading, Echo→ Bike

  • AF #masu Strength

    AF WEEK 8, Day 1

    STRENGTH (3/3):

    Back Squat 4x4 (free tempo)

    RIR 0-1

  • Core #masu Workout

    2x core tabata
    20s on/10s off x6x2

    A) Dead bug
    B) Plank hold

  • Accessory Workout

    4 Rounds
    10 GHD back extension
    10 weighted sit-ups
    4 box jump

  • Metcon Workout

    AMRAP 12
    12 Alt. DB Snatch @15kg
    12 Wall Ball @6kg
    12 Push-ups
    12 Front Squats @35kg