This is the Wodstar Elite Competitor Program
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 [...]
Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets WOD: Start new set every 5 min 15 Calorie row 12 Deadlifts (185/135#) 9 Hang power clean (185/135#) 6 Jerks (185/135#) x 5 Strength: Every 1:30 Full clean + front squat 3 sets x 1+2 4 sets x 2+1 3 sets x 3+0 Back squat: [...]
Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets WOD: For Time, With Partner 200 Dball cleans over 42" box, after every 20 do 5 strict parallette handstand push-ups with just abmat So each person does 100 dball cleans and everyone does the 5 strict paralette handstand push-ups [...]
Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Endurance/skill: Work on triple-unders for 20 min WOD: For Time 10 Cal bike 10 Wall ball (30/20#) x 10 Notes, goal is to go unbroken through the [...]
Partner workout, 2 person teams Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction WOD: For time 200 GHD sit-ups (partner hold Plank) 150 Shoulder to overhead (push press, push jerk, split jerk)135/95# (partner [...]
Partner workout, 2 person teams Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction WOD: For time 200 GHD sit-ups (partner hold Plank) 150 Shoulder to overhead (push press, push jerk, split jerk)135/95# (partner [...]
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: 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 [...]
Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets WOD: Start new set every 5 min 15 Calorie row 12 Deadlifts (185/135#) 9 Hang power clean (185/135#) 6 Jerks (185/135#) x 5 *Notes: Go as many rounds as you can without having to set the bar down Strength: Every 1:30 Full clean + front [...]
Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets WOD: For Time 70' Walking lunge holding 55/30# Dumbbells 5 Man makers 55/30# x 4 Rest 15 min WOD: For Time 400 Meter run 5 Burpee muscle-ups With 20# vest X 4 Strength: Deadlifts: 405/285 x 2 reps Complete 7 sets of 2 reps [...]
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 [...]
