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

  • July 7, 2011 Workout

    Pre WOD
    30,20,10 Double Unders and Sit Ups

    2:39

    WOD
    5 Rounds
    5 Push Press(165#)
    5 Deadlift(335#)

    6:42

  • Thursday 110707 Workout

    For time:

    100 Pull-ups
    100 Kettlebell Swings, 1.5 pood
    100 Double-unders
    100 Overhead Squat, 95 lbs

  • Murph Workout

    For time:
    ■1 mile Run
    ■100 Pull-ups
    ■200 Push-ups
    ■300 Squats
    ■1 mile Run

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

    I did not have a weight vest for this workout so I am not marking it as "prescribed".

  • Monday Workout

    21 - 15 - 9

    18kg Kettlebell sumo deadlift
    Burpees

  • 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.