This is the Wodstar Elite Competitor Program
Warm-up: 3 Sets 10 Air Squat 10 Jumping jacks 10 Burpees Strength: Power snatch: Complete 6 sets of 3 reps WOD: For time 4 Strict parallette handstand push-ups 8/8 Single arm DB overhead squat (80/55) 12 Strict chest to bar pull-ups x 2 Rest 1:1 X 5 sets Strength: Split Jerk: Complete 6 sets of 3 reps WOD: [...]
Warm-up: 3 Sets 10 Air Squat 10 Jumping jacks 10 Burpees Endurance: 300 Meter row Rest :20 seconds X 3 Rest 2 minutes between rounds X 4 Strength: Clean + front squat 1+4 x 2 2+3 x 1 3+2 x 1 4+1 x 1 5+0 x 2 WOD: For time 21-15-9 Deadlifts (315/225#) Overhead squats (185/135#) Recovery: Low [...]
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 tissue work for shoulders and hips, then 2 Sets 10 x PVC pipe pass throughs 10/10 Single Arm KB Deadlifts 10 KB Front squats 10 Touchdowns 10 Strict pull-up WOD: For time 1K row 50 Strict handstand push-ups, 6" deficit flat hand Rest 20 min WOD: For time Push Dog sled (240/170#) total weight for 180' 10 DB snatch (100/70#) [...]
Warm-up 2 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Endurance: Swim/run for time Swim .4 miles Run 4 miles Strength: Jerk: Complete 6 sets of 3 reps @ 80-85% of 1RM WOD: For time 25 GHD sit-ups 10 Stones 145/72# 25 GHD sit-ups 10 Stones 175/116# 25 GHD sit-ups 10 Stones 175/116# 25 GHD sit-ups 10 Stones 175/116# [...]
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double undersor single under Endurance: 800 Meter bike for time Rest 1:1 x 5 Strength: Back rack box step ups: 5/5 x 4 Sets WOD: 20:00 AMRAP 25 Cal ski 25 Broad jumps 25 DB push press (100s/70s) 25 Cal row Recovery: Shoulders and [...]
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 Endurance: Hill run Hill run with vest Mine was 1 mile up and 1000' elevation gain Strength: Back squat, 6 reps of each 225/155# 245/175# 265//185# 285//200# 305/215# 325/230# 345/240# 365/255# Rest 10 min Do it again WOD: 20:00 [...]
Warm-up: 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 WOD: For time One bar, strip weight 50 Deadlifts (315/225#) 50 Power cleans (225/155#) 50 Shoulder to overhead (135/95#) WOD: 180' Sled push (320/225#) Overhead yoke carry 180' 90' Handstand walk Rest 1:1 X 4 *Notes: If not yoke, us a heavy barbell. [...]
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: Start with 5:00 of tissue work for hips and shoulders, then 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Strength: Every 1:30 Clean plus front squat (265/185#) 1 + 5 2 + 4 3 + 3 4 + 2 5 + 1 6 + 0 WOD 1: “Glen” for time 30 [...]
