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

  • Pull ups #masu Workout

    5-4-3-2-1

    Pull up

  • Bike & core #masu Workout

    EMOM40:

    A) 12cal Bike erg
    B) Plank/Rocking plank

  • Push up #masu Workout

    3rnds
    Superset:

    5 Push up
    10s hold up position
    10s hold down position

  • SHSPU #masu Workout

    EMOM5

    SHSPU

  • Row & Clean #masu Workout

    E5MOM 25 (x5)

    50cal Row
    10 Power clean 60/40kg

  • AF #masu Workout

    AF WEEK 10, Day 3

    CONDITIONING 1:
    3 rounds, with 2min rest between

    15/12cal Echo
    12 Thruster
    9 C2B or Pull-Up
    2min rest

    Rxd: 42,5/30kg. Masters: 30/25kg. RPE 4-5 when working.

    These are sprints. All sets within 10sec. Unbroken thrusters and pull-ups. Can you go sub 2’ all rounds?

  • AF #masu Workout

    AF WEEK 10, Day 3

    CONDITIONING 2:
    1min ON- 1min OFF for 3 rounds

    10 Deadlift
    8 Bar over Burpee
    Remaining time max rep DU

    Rxd: 90/70kg.
    Masters: 80/60kg.
    RPE 4-5 when working.

    Target: Hit these intervals hard as well. Can you get 30+ DU each round?

  • AF #masu Strength

    AF WEEK 10, Day 3

    STRENGTH:
    3 set

    Back Rack Reverse Lunge 5+5

    RIR 2, rest 2-3min between sets.

  • AF #masu Workout

    AF WEEK 10, Day 3

    CORE:
    3-6-9-6-3

    V-Up
    Tuck-Up
    Sit-Up

    Target: feel the burn! Rest as needed between rounds.

  • 6.3.2026 3 rounds, Strength Workout

    3 Rounds @ 2/1-2/1 RIR

    8-12 Incline DB curls
    10-15 DB skull crushers
    8-12/side DB External rotations