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

  • Weekly Track Wod Workout

    WOD 

     <a href='/journal/movements/1280'>Run</a> 1 mile
 Rest 3 min.
 <a href='/journal/movements/1280'>Run</a> 800 m
 Rest 2 min.
 <a href='/journal/movements/1280'>Run</a> 400 m
 Rest 1 min.
 <a href='/journal/movements/1280'>Run</a> 200 m

 Ryan's times-- 6:43 (PR to date)/3 min rest/3:23/2 min rest/1:25/1 min rest/36 sec. Total time to complete WOD--17:27. I'm really happy with that time. I think I could always <a href='/journal/movements/2407'>push</a> harder!  Thanks Pat Sherwood for posting this the other day. Also, great work tonight guys, you've all come such a long way. I'm proud of you and sincerely thank you for helping support PUMPHOUSE S&amp;C. Keep it up, you'll only get better!

  • Push Press & Dead Lift Workout

    Warm-up: 30,20,10 Double Under & Sit Up

    5x5 of: Push Press (135lbs) & Dead Lift (225lbs)

  • Morrison Workout

    50-40-30-20 and 10 rep rounds of:
    Wall ball shots, 20/14 pound ball
    Box jump, 24/20 inch box
    Kettlebell swings, 1.5/1 pood

    Just plain Fu@king tough. Outstanding job to everyone who did this,regardless of how long it took you.

  • 25m bike Workout

    25m bike in hotel in Princeton (5m)...moderate intensity

  • July 8, 2011 Workout

    Snatch Balance & 3x Overhead Squat
    -Went heavy on this with 185# but failed after one rep. Then I worked on form and technique with 170#

    3 Rounds
    15 Wall Ball Shots
    15 KB Swings (53#)

    2:57

    3 Rounds
    15 T2B
    15 Double Unders

    4:00

  • 7-8-2011 Workout

    21-15-9

    HSPU

    L-Sit Pullups

    Modification: Half of HSPU were done on a box or band assist

  • 100's Workout

    For team time;

    400m Run
    100 Pull ups
    400m Run
    100 KBS 1.5p
    400m Run
    100 Double unders
    400m Run
    100 OHS-plate-45/35#
    400m Run
    Not to exceed 40min

    Renee & I tag teamed this. She did more pull-ups, we divided yellow KBS, I did more DU's, and she did more OHS-plate-25lbs. Her plate squat form was awesome!

  • D.T. Workout

    D.T.

    12 Deadlifts 155
    9 Hang Power Cleans 155
    6 Push Jerks 155

    Wow! I got my ass kicked by that. Not thrilled, but really just happy to finish after missing my first HPC in the first damn round!

  • Bench-pull Workout

    5x5 Bench Press (I did 150 lbs)
    Pull Up- rounds 16,13,13,14,9

    5 Rounds

    For time:

    1st Round - 5 Bench Press, 16 Pull Ups
    2nd Round - 5 Bench Press, 13 Pull ups
    3rd Round - 5 Bench Press, 13 Pull Ups
    4th Round - 5 Bench Press, 14 Pull Ups
    5th Round - 4 Bench Press, 9 Pull ups

    Time: 07:50

  • NF WOD 3 juli 2011 Workout

    12 min amrap:
    400 m sprint
    10 x burpees
    10 x anatomic situps

    Post time!

    Score: 4 + 400 m sprint