This is the Wodstar Elite Competitor Program
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! Tomorrow Starts the new Monday-Friday training schedule! Here is Your Mobility
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 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 [...]
Warm-up 5:00 of related tissue work, then 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Mock Competition Day WOD 1: 6:00 time cap 104 Wall ball (20/14#) 52 Pull-ups Until 7:00 (1:00 between events) WOD 2: 10:00 cap 28 Pistols [...]
Today is a Rest Day! Tomorrow Starts the new Monday-Friday training schedule! Here is Your Mobility
Today is a Rest Day! Here is Your Mobility
Warm-up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 WOD: For time Run 700 meters 20 Overhead squats (155/110#) Run 700 meters 15 Overhead squats (185/135#) Run 700 meters 10 Overhead squats (205/145#) Run 700 meters 8 Overhead squats (225/155#) Run 700 meters 6 Overhead squats (245/170#) Run 700 4 [...]
