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

  • Morrison Workout

    50-40-30-20-10:
    wall ball (14#)
    box jumps (24")
    kettlebell swings (1 pood)

  • Filthy Fifty Workout

    50 reps of
    box jumps
    jumping pullups
    KB swings
    walking lunges
    K2E
    Push Press
    back extension
    wall ball
    burpee
    double under

  • HSPU, Run Workout

    2-4-6-8-10-12
    HSPU
    Run 250m between rounds

    First time doing RX HSPU -- could only managed 1 before this...but somehow fought through all 42 this time!!!

  • 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!