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. Pick an activity to do for 60 Minutes at moderate intensity. Suggested Mobility
Warm-up: Run 200 Meters, no gear 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets WOD: For Time 100 Wall ball (20/14#) 100 Calorie row 100 Pistols 100 Dumbbell snatch (100/70#) Strength: Clean + front squat every 1:30 at 275/195# 2 x 1+3 2 x 2+2 2 x 3+1 2 x 4+0 Then [...]
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: 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
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 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 [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knees 15 Meter butt kicks 8/8 PVC figure 8's WOD: For Time 40 Calorie Bike 100 Double-unders with Zeus rope or regular Double-unders 15 Muscle-ups 30 Bike Calorie 75 Double-unders 10 Muscle-ups 20 Bike Calorie 50 Double-unders 5 Muscle-ups Strength: Bench Press: Work up to a heavy single, [...]
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 [...]
