This is the Wodstar Elite Competitor Program
Warm-up: 200 Meter run 10/10 Plank alternating arm/leg lifts 10 PVC pass throughs x 3 Sets Conditioning: With a partner, your rest is while your partner goes, and you each do 5 rounds of the following: 500 Meter row With partner back and forth X 5 Rest 3 min 500 Ski Partner back and forth [...]
Warm-up: 5:00 Of related tissue work, then 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: Snatch: Every 2:00 complete 6 sets of 6 reps Snatch pulls: Complete 5 sets of 3 reps WOD: 0:00 10 Muscle-ups 10 Parallette handstand push-ups with just abmat x 3 20:00 30 Muscle-ups 30 Parallette handstand push-ups [...]
Warm-up: x 3 Row 400 Meters 8/8 High kicks Thoracic warm-up WOD: For Time 9-15-21 Row calories Hang snatch (115/75#) Strength: Snatch: Complete 6 sets of 3 reps, go by feel Turkish get ups: 5/5 x 5 Sets Recovery: Low Back, Hips and Hamstrings
Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Strength: EMOM for 8:00 8-10 Strict pull-ups WOD: For Time 50-40-30-20-10 GHD sit-up 10-8-6-4-2 Rope climb *Coach's Notes: If needed, scale the GHD sit ups half reps or to 2:1 sit ups. Suggested Recovery: Shoulders and Spine
Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch WOD: For time 20 Calorie row 12 KB burpee deadlifts (70s/53s) x 6 Strength: Snatch: Complete 5 sets of 3 reps @ 80-85% of 1RM snatch Snatch pulls: Complete 3 sets of 3 reps @ 85-95% of 1RM snatch WOD: For time 6 [...]
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: 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: [...]
