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

  • Attack of the Reps Workout

    EMOM 20 min

    1) Double unders
    2) toes to bar
    3) Pistols
    4) rest

    Goal & Intensity:
    - Improve skill, control, and endurance in bodyweight movements.
    - Execution: Rotate every minute between double-unders, toes to bar, and pistols, with the fourth minute as rest.
    - Progress: Choose a rep range that matches your level – focus on quality movement.
    - Tip: New clients should prioritise technique over volume, while advanced folks should aim for bigger, calm, and controlled sets.
    .
    RPE: advanced clients 8, newer clients 6
    .
    Example:
    Advanced: 40-50 double unders, 15 toes to bar, 16 pistols
    Average: 30 double unders/practice, 10 toes to bar, 12 pistols
    Beginner: practice, 6 heels over hips, 8 pistols

  • Bike and rowing Workout

    Metcon (distance)

    Bike 20min for distance

    Rest 5min

    Row 20min for distance

    Accessory:

    EMOM for 10 min:
    ODD: 5-8 Windmills, Left
    EVEN: 5-8 Windmills, Right

  • 6.8.2025 Negative Pull-Ups Workout

    Negative Pull-Ups

    5 Sets Of 3

    Tempo 3-5 seconds down.

    Go Every 2:30

  • Front squat 4x2 AHAP Strength

    Front squat 4x2 AHAP

    -rest 2 min between

  • Pre wod Workout

    Kipping chest to bar
    EMOM 8 min
    3-6 reps
    - pick reps from range to reflect RPE 6-7.
    - focus on quality not quantity.

  • Cluster Strength

    Find a heavy cluster single in 20min

  • Hang clean Strength

    8 x E90SEC
    3 hang clean
    - challenging weights

  • 3-position power clean Strength

    7 x (1+1+1) 3-position power clean
    - hips - above knee - floor

  • Shoulder press 2 Strength

    3 x 1 @80% of days H1
    *Every 2 min

  • BearBear Complex prog 8 Workout

    Use 80% of haviest on 4.6.
    7 x every 4 min

    5 x, rest remainig time
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press
    - score is slowest time

    Goal & Intensity:
    – The goal is to build strength and movement control under heavier load.
    – This is the 8th session in the cycle, so today is about executing the complex with confidence and precision.
    – Completing five complexes every 4 minutes adds total volume and tests your ability to stay consistent under fatigue.
    – Focus on moving efficiently through each round without compromising technique.
    – Pace the early lifts and keep the transitions smooth — a calm setup sets you up for a strong finish.
    RPE 8 (challenging but sustainable effort for all rounds)

    Training focus & why it matters:
    – Power output & barbell control under fatigue: The Bear Complex challenges your ability to link multiple barbell movements, building muscular endurance, coordination, and technical confidence.
    – Ideal preparation for Open-style barbell workouts and competition performance.