This is the Wodstar Elite Competitor Program
Warm-up: 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10 x High Kicks, opposite hand to opposite leg 10 x Up and over the fence 5/5 Lunge with twist WOD 1: For Time Complete reps of 15-10-5: Muscle Ups Box Jumps (42/30") Rest till 20:00 WOD 2: [...]
Happy Memorial Day! Workout: "Murph" For Time *With a 20lbs weight vest 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Click the Murph link above for tips, warm-up, recovery, and more.
Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. Pick an activity to do for 60 Minutes at moderate intensity. Suggested Mobility
Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets WOD: For Time 800 Run 30 Dumbbell snatch (100/70, 15 each arm) 30 Bar muscle-up 800 Run 30 Bar muscle-up 30 Dumbbell snatch 800 Run Strength: Clean and jerk: Complete 6 sets of 2 reps @ 80-90% of 1RM ACCESSORY: Kettlebell Pullovers x 15-12-12-12 (heavy) [...]
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets WOD: For Time 30 Calorie Row 5 Snatch (225/155) x 5 Strength: Speed pulls for snatch: Complete 4 sets of 3 reps EMOM for 5:00 10 Strict Pull Ups EMOM for 10:00 20 Hand Release Push Ups MOBILITY: Low Back, Hips, and Hamstrings
Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs Endurance: 100 Cal row 100 Cal bike 100 Cal ski Strength: Snatch: Complete 3 sets of 3 reps 80-85% of 1RM Hang squat snatch: 3 Sets of 3 Reps *Notes: Rest as needed, todays focus is snatching [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Endurance: Max meter row in 15:00 WOD: For time 21-15-9 Muscle-ups Handstand push-ups *Coach's Notes: Sprint workout! Should be unbroken! WOD: For time 25 Kettlebell swings (62/44) [...]
Warm-Up: 4x 6x push-ups 12x ring rows :30secs double under practice Strength: Snatch balance: Complete 6 sets of 3 reps @ 80% or more of 1RM snatch WOD: 5 Minute max reps hang squat snatch @ 60-70% of 1RM snatch Rest 1 Minute 5 Minute max Muscle-ups Rest 1 Minute 5 Minute max bench press 225/155# Rest 1 Minute [...]
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets WOD: For Time 30 Calorie Row 5 Snatch (225/155) x 5 Strength: Speed pulls for snatch: Complete 4 sets of 3 reps EMOM for 5:00 10 Strict Pull Ups EMOM for 10:00 20 Hand Release Push Ups MOBILITY: Low Back, Hips, and Hamstrings
Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Endurance: Swim 10 x 100 Meters on the 2 min Strength: Snatch: Work up to a heavy double WOD: For time 9-7-5 Muscle-ups Squat snatch 205/145# WOD: For Time 20 Cal bike 30 GHD sit-ups x 3 Recovery: Chest, Shoulders and Spine
Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Endurance: 25 Mile bike ride road Strength: Work up to a heavy hang power clean *Notes: Take as long as needed here WOD: For time 21-15-9 Bar facing burpees Overhead squats 95/65# Chest to bar pull-up Recovery: Quads, Hips and [...]
Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch WOD: 1 Min max (50/30#) slam-ball Rest :30 1 Min max Zeus rope double-unders Rest :30 X 5 Strength: EMOM for 6:00 5 Back squats Rest 2 min EMOM for 10:00 5 Squat snatch Endurance: 8 Hill sprints About 150 Meters, moderate incline [...]
