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

  • Jerk balance Strength

    3 x 4 from the rack, 2 on both legs.

  • Snatch push press + ohs 7x3+2 Strength

    3 snatch push press + 2 ohs x 7

  • AF #masu Strength

    AF WEEK 12, Day 2

    WEIGHTLIFTING:
    E2MOM x6:

    Power Snatch + Hang Squat Snatch + Snatch. TnG reps.

    Target: find a technical heavy of the day.

  • AF #masu Strength

    AF WEEK 12, Day 2

    STRENGTH (2/3)

    3x6 Bench Press @ 88-92% of 3RM

    Target: do more work compared to last week.
    This should be RIR 2. Rest 2-3min between sets. This can be done with DB as well, if wanted. We repeat this one more time next week.

  • AF #masu Workout

    AF WEEK 12, Day 2

    CORE:

    3x10-20 GHD Sit-Up or V-Up

  • AF #masu Workout

    AF WEEK 12, Day 2

    CONDITIONING:
    4x4min ON-4min OFF (alternate between A&B)

    A: AMRAP 4
    15/12cal Row, 8 Dual KB Hang C&J

    B: AMRAP 4
    15/12cal Echo, 50 DU

    Target: This is VO2 max training. Hit these intervals with RPE 4-5. Can you get 3+ rounds each interval
    Rxd: 2x24/16kg
    Masters: 2x16/12kg

  • Legs #masu Workout

    E2MOM20:

    6+6 Bulgarian split squat
    Rest of time easy bike

  • 13.3.2026 Bench press & seal row, Strength Workout

    Alternate

    DB Bench press – 3 x 8-12 @ RPE 8 (2 RIR), rest 1:30 before C2

    Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before C1

  • Run 8 Workout

    8km

    3km at a comfortable pace
    2km at 5:20/km
    2km at 5:05/km
    1km at 4:50/km

  • 13.3.2026 Snatch, Strength Strength

    Snatch

    8-10 x 1.1 @ 70+%, go every 1:30-2:00

    – 1.1 = 2 singles w/ short (10-15s) rests between them
    – Start @ 70% for first set, then build up from there. Only as heavy as good form allows (these should be quality, not maximal sets)