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

  • Bench Press 3-3-2-2-1-1 Strength

    Bench Pres- s 3-3-2-2-1-1
    Recommended percentages: 65-70-85-80-95-90% of 1RM

  • Wod Workout

    Death by Heavy Wallball

  • 10 x 5 Workout

    10 rounds with weighted vest

    5 push ups
    5 thurster
    5 front squat
    5 burpee over bb
    10 GHD
    1 min rest

  • 11.8.2026 3 rounds, Strength Workout

    3 Rounds @ 2/1-2/1 RIR

    8-12/side GHD biceps curls
    8-12 DB pull overs
    10-15 Seated DB lateral raises

  • 11.08.2026 (AM) Workout

    Engine

    E6MOM X10

  • 11.08.2026 (PM) Workout

    Strict Press

    A) Build Up To Days Heavy 2RM

    B) 2x4 @80-85 From 2RM

    Gymnastics

    A) 3-4 Rounds Of:

    • 1 Set of rMU

    rest 45s

    rest 45s

    rest 3min

    B) Gymnastic Strength

    EMOM 9:

    1) 20-30s Chin Over Bar Hold
    2) 20-30s Ring Support Hold
    3) 30s AMRAP: Push Up

    Optional Metcon

    For Time:

    15-12-9

  • 12.8.2026 Choose... Workout

    Choose one of the options for the day

    A) Option 1 – Long bike
    60 to 90-minute Bike @ base*

    • Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

    B) Option 2 – Mixed
    AMRAP 60 @ base*
    100 (cal) Air/Echo bike
    50 (cal) SkiErg
    50 (cal) Air/Echo bike
    100 (cal) SkiErg

    • Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

  • AF 2026 #masu Workout

    WEEK 31, Day 2

    CONDITIONING:
    6 rounds, with 3min rest between (A+B+A+B+A+B)

    A: 300m Row + 2 rounds: 3 Squat Snatch + 9 C2B/Pull-Up

    B: 200m Run + 2 rounds: 3 Thruster + 9 HSPU

    Rxd: 50/35kg. Masters: 42,5/30kg. Advanced: 60/40kg

    RPE 4-5 when working. Target: sub 3´rounds. Maintain a high,
    repeatable effort. Move efficiently through the gymnastics and
    stay smooth on the barbell.

    Scaling:
    Squat Snatch→ Deep Power Snatch
    HSPU→ decrease rep scheme or go with push-ups

  • AF 2026 #masu Workout

    AF WEEK 31, Day 3

    CONDITIONING 1:
    AMRAP 5:

    6 TTB
    8 DB single arm Hang Snatch (4+4)
    10 Box over Jump

    Rxd: 22,5/15kg. Masters: 17,5/12,5kg. Advanced: 30/22,5kg

    Rest 5-10min between segments

  • AF 2026 #masu Strength

    AF WEEK 33, Day 3

    WEIGHTLIFTING
    E3MOM x5:

    5 C&J (power clean + push jerk) TNG

    Target: work up to technical heavy 5RM of the day.