This is the Wodstar Elite Competitor Program
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: 5:00 of tissue work then 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Strength: Snatch: Work to a heavy single Then EMOM do 3 reps of 80% of that single for 5:00 Snatch pulls Complete 5 [...]
Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Strength: Back squat: Work to a heavy single Then EMOM for 6:00 5 Back squats at 80% of that single WOD: For time 400 Run on [...]
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 a Rest Day! Here is Your Mobility
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
Warm-up: 5:00 of related tissue work, then 1 round of: 1/2 mile run at 60-70% pace 10/10 Lunge/twist 10/10 High kicks 10/10 Pike ups 15 Kip swings shoulders only WOD: For time 50 Double-unders with Zeus rope 90’ Handstand walk x 4 *Notes: If needed, break up the first two rounds of the handstand walk then try and knock [...]
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 [...]
Warm-up: 5:00 of related tissue work, then 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge 10 Snatch Balance at 40-50% of 1 RM Snatch WOD: Snatch Ladder From Regional Event 11:00 cap 185/135# for 10, you have till 2 min 205/145# for 8, you have until 4 min 225/155# for 6, you [...]
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Strength: Back squat: Complete 4 sets of 10 reps, work up in sets. Last set should be a max set 10 Back extensions (65/50) barbell, hold last rep for max time or :30 x 3 sets WOD: 16:00 Time Cap 1k [...]
