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

  • Eezin emomi Workout

    25x emom
    1) soutu 15 cal
    2)5 etukyykky 70kg
    3) 5 suoraa leukaa
    4) 5 hspu
    5) rest

  • Erg and situps Workout

    30 min

    • 2 min erg
    • 20 sit-ups

  • AF #masu Workout

    AF WEEK 12, Day 1

    CONDITIONING:
    For time:

    21-15-9 Wallball
    15-12-9 Pull-Up or C2B
    12-9-6 Power Clean

    First 21 WB + 15 Pull-Up + 12 PC…

    RPE 4.
    Target: Unbroken wallballs and pull-ups. Big sets with the cleans. Hard but sustainable. Can you go sub 6’ Time Cap 10.

    Rxd: 60/40kg.
    Masters: 50/35kg.
    Advanced: 70/50kg

  • Shoulder burner #masu Workout

    3x superset

    20 Double DB Strict press
    10 Lateral raise

  • Biceps & triceps #masu Workout

    EMOM10 (5x)

    Even: 10 Biceps curl
    Odd: 10 Bench triceps

  • Bench press #masu Workout

    Bench press superset x4

    10 Bench press
    6 Double DB Bench press

  • Wall sit & GM #masu Workout

    EMOM6

    Even: 30s wall sit
    Odd: 10 GM

  • 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 1

    STRENGTH:
    Back Squat Wave (1/3) 3 rounds, with 3-2-1 reps. Rest 2-3min between lifts. No additional rest between rounds. We repeat this for 3 weeks. Do not start too heavy. The last single should be hard, but not max effort.

    Wave 1: 3 reps @ 85% of 3RM (RPE 3-4), 2 reps @ 90%, 1 rep @ 93-95%
    Wave 2: + 2,5-5kg.
    Wave 3 +2.5-5kg

    Example: 3RM is 150kg
    Wave 1: 3@127,5kg, 2@135kg, 1@140kg
    Wave 2: 130kg-137,5kg-142,5kg
    Wave 3: 132,5kg-140kg-145kg

  • AF #masu Workout

    AF WEEK 10, Day 2

    CONDITIONING 2:
    3 RFT:

    30cal Row
    10 Bench Press @65-70% of 3RM

    RPE 4.
    Target: big sets with the bench, sustainable but hard row. Can you go sub 8min?