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This is the Wodstar Elite Competitor Program
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers Endurance: Run, rest 60 seconds between everything 300 meters, :60 pace x 2 1000 meters, 8 minute mile pace 200 meters, :37 pace x 2 300 meters, :60 pace x 2 [...]
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets WOD: For time 21 Pull-ups 15 Cal bike 9 Stone 175# x 4 Strength: Squat snatch: Complete 7 sets of 5 reps every 1:30 Snatch pulls: Complete 5 sets of 3 reps WOD: For time, with partner 10 [...]
Warm-up 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog WOD: Partner workout 150 Cal bike (10's back and forth) Rest 1 min Do Max muscle-ups in 3 minutes as a pair Rest 5 min Then 100 cal bike with partner Rest 1 min Do max muscle-ups in 3 minutes as pair Recovery: [...]
Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. EMOM for 30-35 Minutes around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Suggested Mobility
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: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace Strength: Power clean and power jerk: work up to a heavy single EMOM: Then EMOM for 10:00 Power clean and power [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope WOD: For time 400m Run 15 Overhead squats 95/65# 15 Pull-ups x 5 Endurance: Bike 30 Seconds, hard as you can for cals Rest 2 min X 5 Strength: EMOM for 10:00 20 Push-ups Recovery: Shoulders and Hamstrings
Warm-up: 5 :00 of related tissue work, then 1 Set of 50 Meter Butt kicks 3 Wall Walks 50 Meter High knees 1:00 Jog Strength: KB roller press: 4 Sets of 30 Reps Dual KB RDLs x 10/10 x 4 Sets WOD: For Time 21-15-9 Tire flip 5-4-3 Legless rope climb 15' Rest 2 min WOD: For Time 28 [...]
Warm-up: 5:00 of related tissue work, then 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row WOD: For Time 1k Row 30 Strict handstand push-ups 30 Toes to bar 500 Row 30 Toes to bar 30 Strict handstand push-ups 1k Row WOD: For Time 100 Double-unders 50 Overhead squats 155/110# 100 Double-unders [...]
Warm-up: 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Strength: Back squat: Work up to a heavy single then EMOM for 6:00 do 5 Back squats at 355/250# Endurance: Bike Hold 700 watts for 1 min Rest 1:00 x 3 Recovery: Hips and Hamstrings
Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. EMOM for 30-35 Minutes around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Suggested Mobility
Warm-Up: 3 Sets 200m Run 8 Inchworms 8 Touchdowns WOD: Every 5:00 500 Row 25 Burpees x 4 *Notes: Go about 90% on the row then sprint through the burpees for as much rest as possible before the next 5:00 hits. Strength: Front squat: 4 Sets of 3 Reps @ 85% of 1RM WOD: For Time 30 Calorie bike [...]
