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

  • Ski erg + hs walk Workout

    15 min ski
    - moderate effort, kcals/hour over 800
    - 6 min 5 damper
    - 6 min 4 damper
    - 3 min 3 damper
    3x5 feet ha wall

  • AF 2026 #masu Workout

    AF WEEK 16, Day 2

    CONDITIONING:
    For time:

    10 Dual Devils Press
    30 TTB
    5 Dual Devils Press
    15 TTB

    RPE 4-5.
    Target: sub 5. Time Cap 7.

    This should be short and spicy. Go hard with the devils presses and then just hold on. Smart pacing with the TTB. Rxd: 2x22,5/15kg.
    Masters: 2x15/10kg.

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    10 beat swings

    Snatch grip barbell warm up

    Power Snatch
    Every 2:30 x 5
    1 rep @ 80% 1RM
    Before each rep you must complete 1 round of Cindy

    “Cindy”
    5 pull-ups
    10 push ups
    15 squats

  • Simple and just simple Workout

    EMOM’9
    1. 12 T2B (unbroken)
    2. 40 sec sandbag hold 65kg
    3. 40 DU

  • Week 12, Day 79 Workout

    Warm-up:

    3x
    15/12 Ski erg
    10+10 Kneeling 1-arm kettlebell bottom up shoulder press
    10 Toes up romanian deadlifts with dumbbells
    20 Starfish crunches
    20 Plate hops

    Shoulder press
    6 x 2 @ 90% of last week 2RM

    Metcon:

    5 Rounds for time:
    25/20 Calories ski erg
    10-8-6-4-2 Squat cleans @ 50% (Clean 1 rep max)
    50 Double-unders

    Bonus:

    Banded pull-ups 6 x 12
    5 sets of 10+10 1-Arm behind the neck tricep extensions
    5 sets of 10 Reverse hypers

    Core:
    3x
    30 Alternating V-ups
    15+15m 1-Arm suitcase carry

  • AF 2026 #masu Workout

    AF WEEK 16, Day 2

    ACCESSORY:
    2-3 set, go by feel and rest as needed between:

    1) 10-20 Landmine Twist or Russian Twist
    2) 8-12 Seal Row

    RIR 1-2

  • 12.2.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • 17.7.2021 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Pe-pumppi Workout

    Amrap 10min:
    5 pull ups
    5+5 KB push-jerk
    15 squats

  • Extra Credit 21-09-2022 Workout

    Plate Figure 8s: 2 x 10 each. Rest 60s
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)