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

  • 4. Snatch (Deload) Strength

    Snatch Waves

    Wave 1:
    1 @40% 1RM Snatch
    1 @45%
    1 @50%

    Wave 2:
    1 @45%
    1 @50%
    1 @55%

    Wave 3:
    1 @50%
    1 @55%
    1 @60%

    Wave 4:
    1 @55%
    1 @50%
    1 @45%

    Rest as needed btw waves
    These waves are all about perfect technique. The percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect reps

  • Bench Press 5-3-2-1-1-1-2+ Strength

    Bench Press
    • 5 reps at 50% NT1RM
    • 3 reps at 60% NT1RM
    • 2 reps at 70% NT1RM
    • 1 rep at 75% NT1RM
    • 1 rep at 80% NT1RM
    • 1 rep at 85% NT1RM
    • AMRAP at 90% NT1RM
    AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets.

  • 9.4.2026 CLEAN + SPLIT JERK Strength

    *split jerk the other side each time

    2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

  • Legs for days SCALED Workout

    5 rounds for time:

    5 min bike erg
    40 air squats
    30 walking lunges
    20 step ups
    10 jump squats

  • Pull up #masu Workout

    Pull ups workout

  • Saturday Grind Workout

    30' AMRAP w. partner

    10 man maker (push up + renegade row + cluster) @2x20/12.5kg
    20 box jump
    40 abmat sit up
    80 cal row
    40 burpee
    20 dbl DB STOH
    10 c2b

    Goal: 3rnds

  • Long workout #masu Workout

    6rnds for time:

    8 Strict press 40kg
    1 min Ski
    10 BJO
    1min Ski
    8 Pull ups
    1min Ski
    5 HSPU
    1min Ski
    20 Box step up
    1min Ski
    1min rest btw rounds

  • 25.4.2024 Weightlifting MAXIMAL WEEK 8/9 Workout

    WARM UP + TECHNIQUE 10-15min

    1 rounds:
    10 RDL *jerk grip
    5 + 5 FRONT SQUAT + BACK SQUAT
    5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
    5 STEPPING JERK BALANCE *both side, rytmi taka-etu
    5 + 5 OHS + SNATCH BALANCE
    5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

    SNATCH *time cap 20min
    1@climb to the maximum of the day, rest 2min

    CLEAN + JERK *time cap 20min
    1+1@climb to the maximum of the day, rest 2min

  • Every 90 sec for 12 min: Snatch Pull + Power Snatch Strength

    Every 90 sec for 12 min:
    • 1 Snatch Grip Pull
    • 1 Power Snatch
    Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.

  • AF 2026 #masu Strength

    AF WEEK 18, Day 1

    WEIGHTLIFTING:
    “OLY test”

    E2MOM x7: Snatch
    1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.

    Rest as needed, then

    E2MOM x7: C&J
    1x3, drop and go
    2x2, drop and go
    4x1

    Target: build up to a 1RM of the Day.
    Snatches and Cleans can be power and/or squat versions.