This is the Wodstar Elite Competitor Program
Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Endurance: Hill run Hill run with vest Mine was 1 mile up and 1000' elevation gain Strength: Back squat, 6 reps of each 225/155# 245/175# 265//185# 285//200# 305/215# 325/230# 345/240# 365/255# Rest 10 min Do it again WOD: 20:00 [...]
Warm-up: 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 WOD: For time One bar, strip weight 50 Deadlifts (315/225#) 50 Power cleans (225/155#) 50 Shoulder to overhead (135/95#) WOD: 180' Sled push (320/225#) Overhead yoke carry 180' 90' Handstand walk Rest 1:1 X 4 *Notes: If not yoke, us a heavy barbell. [...]
Today is a Rest Day! Here is Your Mobility
Today is a Rest Day! Here is Your Mobility
Warm-up: Start with 5:00 of tissue work for hips and shoulders, then 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Strength: Every 1:30 Clean plus front squat (265/185#) 1 + 5 2 + 4 3 + 3 4 + 2 5 + 1 6 + 0 WOD 1: “Glen” for time 30 [...]
Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High kneesforward, 10yrd backward WOD: For time 1 Mile run 45# ruck 30 Squat clean thrusters (185/135) 1 Mile ruck 45# Strength: 20 Stones over yoke 215# *Notes: If no stones, try a heavy Dball or sandbag over the shoulder. WOD: [...]
Happy Veteran's Day Warm-up 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High kneesforward, 10yrd backward WOD: For time Back squat: For time, with a partner, so you go they go 8 reps of following 225/155# 245/170# 265/185# 285/200# 305/215# 325/230# 345/245# Rest 6 minutes, then do it again [...]
Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding WOD: For time Beach or pool workout 80 Meter swim 10 Dumbbell snatch 100/70# 10 Dumbbell Facing burpee of the DB x 6 *Notes: If water is not possible, do a 150 meter ski Recovery: Hips and Hamstrings
Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets WOD: For time 21 Pull-ups 15 Cal bike 9 Stone 175# x 4 *Notes: If no stone use a heavy dball, sandbag, or tire. Strength: Squat snatch: Complete 7 sets of 5 reps every 1:30 Snatch pulls: Complete [...]
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. 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 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog WOD: Partner workout 150 Cal bike (10's back and forth) Rest 1 min Do Max muscle-ups in 3 minutes as a pair Rest 5 min Then 100 cal bike with partner Rest 1 min Do max muscle-ups in 3 minutes as pair Recovery: [...]
