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 2026 #masu Strength

    AF WEEK 18, Day 1

    WEIGHTLIFTING:
    “OLY test”

    E2MOM x7: Snatch
    1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.

    Rest as needed, then

    E2MOM x7: C&J
    1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.
    Snatches and Cleans can be power and/or squat versions.

  • AF 2026 #masu Strength

    AF WEEK 18, Day 1

    WEIGHTLIFTING:
    “OLY test”

    E2MOM x7: Snatch
    1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.

    Rest as needed, then

    E2MOM x7: C&J
    1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.
    Snatches and Cleans can be power and/or squat versions.

  • Long workout #masu Workout

    6rnds for time:

    8 Strict press 40kg
    1 min Ski
    10 BJO
    1min Ski
    8 Pull ups
    1min Ski
    5 HSPU
    1min Ski
    20 Box step up
    1min Ski
    1min rest btw rounds

  • Emom 60 Workout

    1: 8cal echo bike
    2: 8-10 box jump overs
    3: 0:50 shuttle run
    4: 14 db snatch alternating
    5: 35 du’s
    6: Rest

  • Onsdag 26/4 2017 Workout

    5x400m run
    Vila efter behov

  • 5 x 400m run Workout

    5 x 400m run.
    Rest as needed.
    Try to increase pace every round

  • 5.5.2026 Deadlift, Strength Strength

    Deadlift, Rest 2:00-3:00 between sets

    2 x 3 @ 70%
    2 x 3 @ 80%
    3 x 2 @ 85%
    3 x 2 @ 80%

  • 7x7 Front squat Strength

    3-4min välein

  • 1.5.2026 Pogo Jumps ( Strength ) Workout

    Pogo jumps

    3-4 x 0:15, go every 2:00

    – Focus on rhythm, minimal knee bend, bouncing purely from the ankles to build baseline Achilles stiffness.

  • Fitness Workout

    STRENGTH

    EMOM 12'
    1: 5 Tempo Incline Push up (41X1)
    Rx: Push up
    2: 5 Paused Feet Assisted Pull-up (3s pause at top)
    Rx: Pull up
    3: 10 Strict Hanging Leg Raise
    Rx: Hanging L-sit Raise

    WOD

    1' ON : 1' OFF x 6 sets
    10/7 cal Machine
    max Alt. DB Hang C&J @15/10kg

    Rx+:
    12/9 cal Machine
    Dumbbell @22.5/15kg

    ACCESSORY

    3 rounds of:
    10 Scapula Pull up in Hollow
    10 Scapula Push up in Hollow