This is the Wodstar Elite Competitor Program
Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High kneesforward, 10yrd backward WOD: For time 1 Mile run 45# ruck 30 Squat clean thrusters (185/135) 1 Mile ruck 45# Strength: 20 Stones over yoke 215# *Notes: If no stones, try a heavy Dball or sandbag over the shoulder. WOD: [...]
Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High kneesforward, 10yrd backward WOD: For time Back squat: For time, with a partner, so you go they go 8 reps of following 225/155# 245/170# 265/185# 285/200# 305/215# 325/230# 345/245# Rest 6 minutes, then do it again Strength: 1 Power [...]
Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding WOD: For time Beach or pool workout 80 Meter swim 10 Dumbbell snatch 100/70# 10 Dumbbell Facing burpee of the DB x 6 *Notes: If water is not possible, do a 150 meter ski Recovery: Hips and Hamstrings
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 *Notes: If no stone use a heavy dball, sandbag, or tire. Strength: Squat snatch: Complete 7 sets of 5 reps every 1:30 Snatch pulls: Complete [...]
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
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: [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 10 Reps each: Side Ape Forward Ape Backward Ape Forward Crab walk Backward Crab walk Backward bear crawl Forward Bear crawl 1 minute of butt kickers and high kicks within 5 min warm-up Endurance: Row 500 meters Rest 1 minute [...]
If you are missing a piece of equipment, click here for our substitution list. Warm-up: 5:00 Of tissue work, then: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run WOD: “Jack” 20:00 AMRAP 6 DB Man makers (55/30# [...]
Today is a Rest Day! Tomorrow Starts the new Monday-Friday training schedule! Here is Your Mobility
