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

  • For time: Thrusters / T2B Workout

    For time:
    30-20-10 Thrusters 75/55#
    15-10-5 Toes-to-bar
    Goal: 6 min.

  • 25.7.2025 Warmup Workout

    Warm-up
    1:30/1:00/0:30 of each @ increasing pace
    1) Jog/Run
    2) SkiErg
    3) BikeErg
    +
    1-2 Rounds
    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down
    2 Scapular swimmers (prone position)
    +
    2 rounds
    8 Scapular pull-ups
    8 Handstand shrugs
    8 Hollow rocks
    8 Tall kneeling halos
    8 V-ups
    8 KB Sots presses
    +
    Kipping Toes-to-Bar complex – 2 rounds
    3 Tension swings (sponge/block between feet)
    3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
    3 Kipping toes-to-bars
    +
    Build to workout weight for deadlift
    * Few short sets of other movements between weights as you build up OR after you’ve built up the deadlift
    +
    @ workout weight
    200m Run
    6 Toes-to-bars
    6 Handstand push-ups
    6 Chest-to-bar pull-ups
    250m SkiErg
    4 Deadlifts
    8 Box jump overs
    500m Bike erg

  • 24.7.2025 For time Workout

    For time

    5-4-3-2-1
    7.62m Handstand walks
    Rope climbs

    Movement options.
    Reduced rep scheme → 4-3-2-1 or 3-2-1
    Handstand walk → Seal walks
    Rope climb → Rope climb pull-up from floor

  • 28.08.2025 (AM or PM) Workout

    Deadlift

    E3MOM X9:

    • Set 1-3: 3 Reps @85%
    • 4-6: 2 Reps @90%
    • 7-9: 1 Rep @95%

    Strength

    A) 3x Superset Of:

    B) 3x Superset Of:

    C) 3x Superset Of:

    • 10-15 DB Lateral delt raises
    • 15/15 Single arm banded cross body tricep extensions

    Core

    4 Rounds:

    • 3-5 Dragon Flag *rest 45s
    • 10 Ab-wheel Rollout (Polviltaan) *rest 45s
    • 20-30 Russian Twist (w/plate) *rest 45s

  • Shoulder press Strength

    5 x 2

  • Crosstraining kestävyys - Perjantai Workout

    42 minuutin perus- ja vauhtikestävyysharjoitus

    Lämmittely
    3min hiihto
    3min pyörä
    3min soutu

    Nosta vauhtia joka minuutti.

    Sitten:
    5+5 kyykyssä käden kierrot kohti kattoa
    10 takareisien pumppaus; kämmenet maassa tai nilkoissa

    Harjoitus (Syke 60–75 ja 75–85%/HR max)

    6x6min ergo, 1 min lepo kierrosten välissä

    3min kevyt
    1min keskiraskas-raskas
    2min kevyt

    Harjoitus on pääasiassa peruskestävyysharjoitus, mutta syke tulisi nousta vauhtikestävyysalueelle raskaan minuutin aikana. Vaihda ergometria lepoajalla.

  • Conditioning Workout

    6x4min on 1min off, alternating between

    AMRAP "A"
    12 renegade row @2x20/12.5kg
    9 dbl DB hang power clean
    6 dbl DB thruster

    AMRAP "B"
    10 KB swing @20/12kg
    10 (5/5) russian twist
    10 goblet squat

  • AF #masu Workout

    AF WEEK 37, Day 1

    STRENGTH (3/3)
    3 rounds, rest as needed between:

    1) 6+6 Reverse Lunge
    2) 6 Weighted Pull-Up

    do not alternate legs, hit all 6 reps and then switch legs.
    RIR 1-2

  • EMOM 12 Workout

    EMOM12:
    1: :40 Dead Hang
    2: :20 Ring Dip Bottom Hold
    3: :40 Sandbag Bearhug Hold 60/40kg
    4: 12 Double DB French Presses (Lying French Press)

  • ATPF #masu Workout

    ATPF WEEK 35 Day 2

    CONDITIONING:

    For time:
    11-9-7-5-3 TTB
    50-40-30-20-10 DU

    RPE 3-4, go by feel.
    Target: can you go unbroken?