This is the 7 Day Trial to ALL Wodstar Subscription Programs so that Gym owners can review and sample any program in our fitness library.
You can view 7 days of any subscription program below to help you build a package that fits your needs. (click links for more information on the specific program)
- Wodstar Affiliate Program
- Women's Lean Conditioning
- Elite Competition Conditioning
- Kettlebell Training
- Burner High Impact Interval Training
- Black Tiger Gymnastics strength and conditioning
- Fitstrong: Strength & Conditioning
Skill: 30 Second Supinated-Grip Hang from Pull-Up Bar Reverse Grip Push-Ups x 10 reps @ 2-1-1-1 Single-Arm Kettlebell Ring Row x 5 reps each arm @ 2-1-1-1 Workout: Workout: Workout: Accessory Work: Recovery: Skill: Workout: Workout 2: Mobility: Recovery: Skill: Strength: EMOM: WOD: Recovery: Strength: Skill Workout: Workout 2: Accessory Work: Recovery: Skill: 10 Push-Ups 5/5 Bottom’s Up Kettlebell Press 8/8 Single-Arm Overhead Kettlebell Cossack Squat @ 2111 8 GHD Hip Extension @ 2012 (focus on glute activation and maintaining a hollow position) Skill 2: Strength: Workout: Recovery:
A: 2 Sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
Rest 15 Seconds
Rest 15 Seconds
Rest 15 Seconds
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest as needed
B: Amrap 4 min:
1 Rope climb
2 Pistols
3/3 Single arm Dumbbell Overhead squat
C: Amrap 4 min:
10 Pull-ups
15 Jumping air squats
20 Mountain climbers
D: Amrap 4min:
9 Strict ring dips
12 Handstand shoulder touches (or from feet on box)
15 Sec L-sit in rings or on boxes
E: 30 Sec hang in false grip on bar, rest 1 min
X 3 Sets
Shoulders and Hamstrings
A: 10 Min practice beat swings in rings
Less power is better, focus on being in control of the rhythm. Perfect hollow and arch body position.
In hollow the thumb should be pointed backwards and in the arch the thumb should be pointed forward.
B: 3 set
500 Meter row
10 Deficit Handstand push-ups @ 2″
20 Toes to bar
Rest 3 Min
C: 3 Sets
20 Cal Bike
8 Strict Chest to bar
50 Feet handstand walk
Rest 3 Min
D: Stretch
60/60 Sec split
Shoulders and Spine
A: 10 Min practice roll up to candlestick and up to standing with feet together
Than try to do so with standing up with only one leg and then add jump
B1: 6/6 Single arm ring row, rest 30 sec
B2: 10 Beat swings in perfect hollow + 8 gymnastics kipping pull-ups or ring rows, rest 90 sec
X5 set
C: 12 min EMOM
Even: 20 sec L-sit on parallels
Odd: 30 Mountain climbers
D: 30 Burpee pull-up for time
(Or burpee jumping pull-up)
Low Back, Hips and Hamstrings
A1: 8 Dumbbell Z presses, rest 30 Sec (dual arm strict press from the seated position and legs in front of you)
A2: 30 Sec handstand with stomach facing wall
X 4 set
B: 4 sets
3 Negative handstand push-ups with 4 Sec down
2/2 Pistols
6 Strict T2B
Rest 1 Min
C: 4 sets
400 Meter row
8 Deficit Handstand push-ups from feet on box
10 Meter handstand walk
Rest 2 min
D: 200/200 Meter single arm overhead dumbbell walk
Shoulders and Spine
A: 2 sets:
30 Second Supinated-Grip Hang from Pull-Up Bar
**Rest 15 Seconds
**Rest 15 Seconds
**Rest 15 Seconds
**Rest 15 Seconds
**Rest 15 Seconds
B1: 8 Jumping push ups up to plates, rest 30 Sec
B2: 100 Foot Overhead walk with Dumbbell, rest 90 Sec
X 4 set
C: 3 rounds not for time:
4 Toes to bar + 4 Chest to bar
10-15 Feet handstand walk to the wall + 4 Strict Handstand Push up (or around the box + 4 HSPU)
30 Double under with Heavy rope
Rest 2 Min
D: 20 Wall walks for time
(no belly touching the wall only toes and nose, or go as far as you can with hollow)
Quads, Hips and Hamstrings