This is the Wodstar Elite Competitor Program
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups WOD: For time 25 Cal row 25 GHD sit-ups 6 Strict parallette handstand push-ups x 5 *Notes: Push the rower, go at a pace to be able to be unbroken on the sit ups. If needed, scale [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's WOD: For time 200 Meter ski erg 50 Double-unders Zeus rope 200 Meter row 50 Double-unders Zeus rope .4 Bike 50 Double-unders Zeus rope 200 Meter row 50 Double-unders Zeus rope 200 Ski Sled pull WOD:For time 3 Peg [...]
Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Skill: Triple-unders x 3-5:00 Strength: Clean and jerk 10 @ 225/155# 8 @ 245/175# 6 @ 265/185# 4 @ 285/200# 2 @ 305/215# Strength: Rest as Needed Clean pulls: Complete 5 sets of 3 reps Strength: Rest as Needed Front squats: [...]
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
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: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's WOD: For time 100 Cal ski 30 Dball cleans 200/150 Rest 10 Min WOD: For time 100 Cal bike 30 Muscle ups Rest 10 min WOD: For time 100 Cal row 30 Deadlifts (315/225#) Rest 10 min WOD: For time 1 Mile run true form with [...]
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 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 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
