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 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

  • 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

  • AF #masu Workout

    AF WEEK 11, Day 3

    CONDITIONING 1:
    2 rounds, with 3min rest between For reps:

    A1: 20sec Power Clean + 20sec Pull-Up
    60sec rest
    A2 20sec STOH + 20sec C2B
    60sec rest
    A3: 20sec C&J + 20sec Bar MU
    3min rest

    RPE 4-5 when working. Rxd: 60/40kg. Masters: 50/35kg
    Target: Goal is to work the entire 20sec interval. Do touch and go reps with the barbell, unbroken or in big sets. In these short intervals, there is no time to rest on your knees! Choose the pulling movement, you can go unbroken or with big sets. Only two rounds, hit these sets HARD!

  • MamaWod Workout

    Parin kanssa:

    1000m row
    2 rds for each:
    10 db goblet squats
    10+10 db push press
    5 burpee over db

    2000m bike erg
    3 rds for each:
    10 ring row
    5 push ups
    10 mountain climbers

    1600m echo
    4 rds for each:
    12m farmers carry @2x kb