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 5-5-3-3-3+ Strength

    Week 7/16: Inverted Juggernaut Method
    Bench Press
    • 5 reps at 50% NT1RM
    • 5 reps at 60% NT1RM
    • 3 reps at 70% NT1RM
    • 3 rep at 75% NT1RM
    • AMRAP at 80% NT1RM

  • Power clean + power jerk Strength

    Power clean + power jerk 1+1 every 90s x 6

  • AF #masu Workout

    AF WEEK 8, Day 2

    GYMNASTIC STRENGTH:

    E2MOM x3: Muscle-Up
    E2MOM x3: HSPU
    E2MOM x3: Strict C2B or Pull-Up

    First 2 sets RIR 2, last set all out. Choose a movement model you can
    get 3+ reps. You can do strict muscle-ups, kipping bar or ring muscle
    ups or jumping muscle-ups. HSPU can be done wall facing or strict
    or kipping.

  • AF #masu Workout

    AF WEEK 8, Day 2

    CONDITIONING:
    AMRAP 15

    20/17cal Row
    5 Devils Press (2xDB)
    50 DU

    Overall RPE 4-5.
    Target: 4+ rounds. Sustainable row. Unbroken DP and DU.
    Scaling: Decrease loading, 50 DU→ 35 DU

  • 23.2.2026 HSW capacity, Strength Workout

    Handstand walk capacity

    AMRAP 0:30 Handstand walks in 25’/7.62m segments
    – 1:00 SkiErg @ easy –
    AMRAP 1:00 Handstand walks in 25’/7.62m segments
    – 1:30 SkiErg @ easy –
    AMRAP 1:30 Handstand walks in 25’/7.62m segments
    – 2:00 SkiErg @ easy –
    AMRAP 2:00 Handstand walks in 25’/7.62m segments
    – 2:00 SkiErg @ easy –

    Intent. Accumulate as many handstand walks in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
    Movement options. If you don’t yet have HSWs, do 2 additional rounds of the drills instead of AMRAP part.

  • 23.2.2026 For time Workout

    For total time

    10 Shuttle runs, (7.62m) + ( 7.62m)
    +
    3 Rounds
    10 Thrusters*
    10 Bar-facing burpees

    – Rest 1:00 –

    10 Shuttle runs
    +
    3 Rounds
    10 Power clean and jerks*
    10 Bar-facing burpees

    – Rest 1:00 –

    10 Shuttle runs
    +
    3 Rounds
    10 Overhead squats*
    10 Bar-facing burpees

    Time cap. 22:00

    • Weight options. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs), choose a weight that’s challenging and allows you to finish within the time cap. Don’t go heavier than a weight you could do unbroken for 15 reps.

  • Gymnastics Workout

    -bar muscle up & progressions
    -gymnastics holds (pull up hold, ring support hold, dip support hold)

  • Emom #masu Workout

    EMOM8

    A) 5+5 Bulgarian split sguat
    B) 5+5 Lunges

  • AF #masu Workout

    AF WEEK 8, Day 1

    CONDITIONING:
    “Quads gone wild”
    For time:

    10 Hang Power Clean
    20 Wallball
    30/24cal Bike
    20 Wallball
    10 Hang Power Clean

    RPE 4-5.
    Target: sub 6, Time Cap 9
    Barbell should be on the heavy side,
    but you can hit unbroken reps in the first set of 10. Go for unbroken
    wallballs and hard, but sustainable bike. Last wallballs and HPC all out.

    Rxd: 60/40kg.
    Masters:50/35kg.
    Advanced: 70/50kg
    Scaling Options:Decrease loading, Echo→ Bike

  • AF #masu Strength

    AF WEEK 8, Day 1

    STRENGTH (3/3):

    Back Squat 4x4 (free tempo)

    RIR 0-1