This is the Wodstar Elite Competitor Program
Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Single leg raises x 3 Strength: Snatch: Work up fast to a heavy set of 3 reps EMOM Snatch every :30 seconds for 10 min WOD: For Time 15-12-9 Deadlifts (355/250#) 30-24-18 Box jump (24"/20”) Endurance: Assault bike 6 sets on the minute 15 cal assault bike [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles WOD: Not For Time 10 calorie assault bike 5 Muscle ups x 10 rounds Then 250 Meter row 5 Power cleans (225/155#) x 5 Rounds Mobility: Shoulders and Hamstrings
Warm-up: 2 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's WOD: For Time 1K row 50 Wall balls (20/14) 30 Power clean (185/135) WOD: For Time 50 Cal assault bike 30 Manmakers 55/30 Kbs 50 Cal assault bike Recovery: Low Back, Hips and Hamstrings
Today is a Rest Day! Here is Your Mobility
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: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Endurance: Run 1 Mile Run Rest 1 min x 2 800 Meters Rest 1 min x 2 400 Meter :45 second rest x 2 250 Meters :30 second rest x 4 Strength: Snatch pulls: Complete 6 sets of 3 reps WOD: 2:00 To Complete [...]
Warm-up: Run 400 Meters 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Partner workout: For Time If you don't have a partner cut reps in half Compete Reps of 100-75-50-25: Deadlift (225/155) Wall ball sit ups (20/14”) Burpee over bar lateral MOBILITY: Quads, Hips, and Hamstrings
Warm-up: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge WOD: For Time 10 L-Sit Rope Climbs 50 Power Cleans (135/95) 100 Double-Unders 50 Pull-Ups MOBILITY: Shoulders and Hamstrings
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: [...]
Warm-Up: 5:00 Of tissue work, then 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees Strength: Thrusters: Every 2 min start a new round 10 thrusters @ each weight 115/75 135/95 155/110 185/135 205/145 225/155 Snatch: Complete 6 sets of 3 reps @ 80-90% of 1RM Speed pulls: Complete 4 sets of [...]
Today is a Rest Day! Here is Your Mobility
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
