For People Who Lift That Want to Add Cardio and Mobility to Their Workouts
Tired of the same workouts that you have been doing for years? There has to be something that is more enjoyable while delivering the body that moves and looks like you’ve always imagined.
This type of conditioning will help you get ready to be weeks out from any adventure that you seek while catering to a favorable metabolism and body composition.
This program is designed to be a challenge that incorporates fun movements and modalities. These workouts do not require fancy equipment and you can get them done in 45 mins or less at almost any gym, home or travel.
These workouts are all measurable and so is you progress. Our hope is that this program gets you addicted to feeling good and pursuing the best version of yourself.
“HIIT under load” provides improved cardiovascular benefits while still stimulating muscle. Weighted exercises utilized with higher volume, brief rest periods and/or supersets. This program is designed with unilateral movements, varied tension methods, and antagonistic supersets like Chest/Back.
This Program is Perfect For:
This program is not for beginners, but rather intermediate and advanced athletes that are looking to break out of boring routines and not only builds strength but improves your cardio and mobility. Furthermore, the limited equipment makes it so you can train anywhere: home, your gym or even while traveling.
Why Our Workouts Achieve Better Results Faster!
The foundation of EVERY Wodstar program rests on the concept of constant variation. When you are performing the same workouts over a long enough period of time, you will plateau and come to a screeching halt in terms of progress in strength and endurance.
For that reason, a subscriber gets a Workout of the Day (“WOD”), where every day they receive a different and unique workout. These workouts combine strength building with aerobic activity, which not only breaks up the monotony of traditional workouts, but also leads to superior results.
We introduce different loads, time durations and movements to train muscles you never knew you had to keep your metabolic engine revving and achieve superior results in less time.
Use the Best Movement Videos on the Internet as Training Aids
Proper technique not only reduces the chances of injuries, but also maximizes the amount of weight a you can move. Many lifts are explosive and go by so fast that it's hard for the human eye to pick up on them. For that reason, we shot super slo-mo, crystal-clear 4K videos of the best movers in the business to demonstrate the proper technique.
You Will Get...
- What you Get
- focus areas
- sample workouts
In this program you will get:
- 4-5 programmed workouts
- 2 Active rest days
- Cardiovascular/ fat burning/ endurance
- Aerobic and anaerobic pathway training
- Bodyweight work
- Strength training
- Core Training
- General Physical Conditioning
Notice each workout has an emphasis of major muscle group as well as a minor focus. You will work out the same muscle groups multiple times per week. The idea is to create the stimulus for growth and adaptation without over exhausting the body.
Perform each workout to the best of your ability and effort. Most moves or equipment can be substituted.
There will be days that you do not feel like the workout and you can sub one of the primer or supplemental exercises to promote circulation and keep your momentum flowing. This includes your mobility routine.
Pushing your maximum effort with quality shocks the body which creates a stimulus-response to send signals for the body to get stronger and faster. The magic in this program comes from your effort and the urgency of a clock helps push you.
You get what you put out here. Making the workouts competitive and working with clock to get you out of your comfort zone.
We have a focus on effort, but quality of form and safety is imperative. We must bring a strong body awareness component to this approach. Leave your ego aside and compete with yourself. A potential injury can set you back. We’re trying to get stronger and better.
EMOM: Every minute on the minute holds you accountable to the clock. If you put out more effort, you have more rest.
AMRAP: As many reps as possible, for the given time you will perform as much effort with quality as you can. Knowing that this is a limited time and recovery is around the corner.
As Fast as possible: Just as it sounds, you’ll perform he set as fast as you can. Again, you know that rest is right around the corner.
Again: This is not a beginner program. Be familiar with your body and the movements before putting the pedal down. Correct form and execution is more valuable that volume and speed.
STRUCTURAL BALANCE CHARACTERISTICS
Unilateral focus - while we do plenty of bilateral structural balance work, this is a key place to implement unilateral training. Loads are typically lower for these types of movements do allow for clients to bring any side to side strength imbalances back into balance.
Loading implement variety - barbells are not the only way to load your body. Getting out of the traditional loading patterns of barbells and using more dumbbells and kettlebells can help your brain and body adapt in new ways to help build a more diverse strength base.
Tension variety – Some moves will focus on the concentric portion and some will put emphasis on the eccentric and peak contractions and allow your brain and muscles to connect deeply
If you live outside the United States many credit card companies block payments to protect you against fraud and you have to call them to authorize payments to the US.
Yes! We do offer program packages for Gyms at very affordable rates. Let us do the work and save that time for your other pressing needs. Introduce some of our more specialty programs to attract new members and demographics: Military, Boot Campers, Kettlebell Enthusiasts…etc. Contact us and we can discuss building a package that is right for you!
Yes. If you find that the program is too hard/easy or otherwise not for you, contact us and let us know what you would like to try or if we can suggest something more appropriate for you.
The majority of our programs are billed monthly on a recurring basis and you will be billed monthly with the exception of our skill builders (e.g. Yoga and Rowing) that give you access for a limited time.
There is a chance that your automatic payment didn’t process and the system is denying access check your card and update it in your profile. If that is not the case there may be an issue with your account in which we ask you to contact us so we can resolve.
HEY GYM OWNERS...WANT TO MAKE MORE MONEY?
Maximize the use of your space and open hours by packaging this with our other classes to attract new members and drive retention. We can also have our Wod-ologist create or tailor programs to fit the needs of your facility or available equipment.