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

  • 10.4.2025 CLEAN Strength

    *tc 20min, SQUAT CLEAN

    3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

  • 18.3.2026 Workout warmup Workout

    1:30/1:00/0:30 each @ steady pace
    1) Row
    2) Run
    3) BikeErg
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    @ workout pace
    200m Run
    15/12 (cal) Row
    400m BikeErg

  • 19.3.2026 Active Recovery Workout

    4 rounds @ steady pace

    12 Hanging scapula rolls, alternating
    10 Blackburns
    8 Tactical ankle rocks, alternating
    6 Pike thoracic extensions
    4 e/side 90/90 to external rotations
    20m e/side Front rack + overhead carry

    4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.

    5 High box jumps
    5 Plyo push-ups
    5 Ball slams
    10 Hike cleans

  • 10.05.2025 Workout

    Deadlift

    • 4x6 (1-2 RIR) *Rest 3min between sets

    Metcon

    3 Rounds For Time:

    • 10 DL @120kg
    • 15 Bar Over Burpee

    • 20 Cal C2 Bike

    • Rest 5min-

    For Time:

    • 500m C2 Bike
    • 30m Walking DB Lunge (2x50lbs)

    Accessories

    3-4x For Quality:

    • 10/10 Alt. Straddle KB Press
    • 10-15 DB Lateral Raise
    • 20-30 Banded Tricep Ext.

  • 18.3.2026 Workout warmup Workout

    2 Rounds
    10/side Xiao Pengs
    0:30 hang from a bar w/ ribs locked down
    2 Scapular swimmers (prone position)
    +
    2 rounds
    8 Handstand shoulder shrugs
    8 Tension swings
    4/side KB windmills
    +
    Build to workout weight for the DB Bench press
    * Practise short sets of Chest-to-bars, as well as, shuttle runs between sets.
    +
    1-2 Rounds
    250m Row
    5 Chest-to-bar pull-ups
    3 DB bench presses @ workout weight
    5 Shuttle runs

  • AF #masu Strength

    AF WEEK 8, Day 1

    WEIGHTLIFTING
    Week 7 – Training Max Week

    Snatch: E2MOM x5 – Snatch @88–95%

    Rest as needed, then

    Clean & Jerk: E2MOM x4 – Clean & Jerk @88–95%

    Next week we hit 1RM in both movements

  • Muscle & Power, YV2 Strength

    Snatch pull 4x5 reps

  • AF #masu Workout

    AF WEEK 8, Day 1

    CORE:
    1-2 rounds, go by feel:

    1) 10 Slow and Controlled Hanging Leg Lift
    2) 10 Box Pike-Up
    3) 10 Plate Sit-Up

    Target: feel the burn!

  • AF #masu Workout

    AF WEEK 8, Day 3

    CONDITIONING:
    4x4min ON-3min OFF (alternate between A&B)

    A: AMRAP 4’
    2 rounds: 5 Power Snatch + 10 Bar over Burpee
    → remaining time Cindy or Nate

    B: AMRAP 4’
    12/10cal Echo
    8 single arm DB Hang C&J (4+4 total)
    8 TTB

    RPE 4-5 when working.
    Target: 2+ rounds Cindy/Nate each interval and 2+ rounds B each interval

    Rxd: 50/35kg and 22,5/15kg.
    Masters: 40/30kg and 22,5/15kg
    Advanced: 60/40kg and 22,5/15kg

    Cindy is 5 Pull-Up + 10 Push-Up + 15 Air Squat
    Nate is 2 Ring MU + 4 HSPU + 8 KBS @32/24kg

  • AF #masu Workout

    AF WEEK 8, Bonus workout, Engine

    CONDITIONING
    EMOM x20

    1) 10-15cal Echo
    2) 30-50 DU
    3) 6/4cal Echo + 20 DU
    4) rest

    Overall RPE 4. This is a combination of Echo
    and DUs. Choose a challenging, but repeatable
    rep scheme and just let go!