This is the Wodstar Elite Competitor Program
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: 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 [...]
If you are missing a piece of equipment, click here for our substitution list Warm-up: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace Strength: Power clean and power jerk: work up to a heavy single EMOM: Then EMOM for 10:00 Power clean and power [...]
Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope WOD: For time 400m Run 15 Overhead squats 95/65# 15 Pull-ups x 5 Endurance: Bike 30 Seconds, hard as you can for cals Rest 2 min X 5 Strength: EMOM for 10:00 20 Push-ups Recovery: Shoulders and Hamstrings
Warm-Up: 4x 6x push-ups 12x ring rows :30secs double under practice Strength: Snatch balance: Complete 6 sets of 3 reps @ 80% or more of 1RM snatch WOD: 5 Minute max reps hang squat snatch @ 60-70% of 1RM snatch Rest 1 Minute 5 Minute max Muscle-ups Rest 1 Minute 5 Minute max bench press 225/155# Rest 1 Minute [...]
Today is a Rest Day! Here is Your Mobility
Today is a Rest Day! Here is Your Mobility
Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Endurance: 25 Mile bike ride road Strength: Work up to a heavy hang power clean *Notes: Take as long as needed here WOD: For time 21-15-9 Bar facing burpees Overhead squats 95/65# Chest to bar pull-up Recovery: Quads, Hips and [...]
Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch WOD: 1 Min max (50/30#) slam-ball Rest :30 1 Min max Zeus rope double-unders Rest :30 X 5 Strength: EMOM for 6:00 5 Back squats Rest 2 min EMOM for 10:00 5 Squat snatch Endurance: 8 Hill sprints About 150 Meters, moderate incline [...]
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: [...]
