This is a Sample Day 1 of Wodstar’s Military, Law Enforcement and Firefighter Program. To sign up for the program, click here.
Strength
Back Squat
Complete 4 Sets Of 7 Reps @ 70% of Your 1 Rep Max
WOD 1
Complete 5 Rounds for time of:
• 10 Ring Dips
• 10 Toes To Bar
• 200 Meter Run
Rest 10 min
WOD 2
Complete For Time:
100 Walking Lunge Steps (50 Each Leg)
Are you going to have running or swimming in these since this is how you trained for BUD/s
yes there you will be running twice a week and swimming once.
I am using this program for a ruck based selection, would it alter the program too much if I changed some of the swims to rucking?
No that is a great idea. I would start out with about a 15 pound ruck and over time move the weight up each time. Remember with a ruck get the weight as high as you can in the pack.
I’ve been training with a 45+ lbs for the past year and a half. It’ll be more for maintenance. Weight placement is a big factor on a molle pack. They are torture devices.
Oh boy. Just did this one on Wednesday as it was the “sneak peak” WOD. Well if i’m a little fitter I can get a better time!
I’m currently deployed to Latin America and at times I won’t have access to a full gym. Will it be possible to get tips and advice on good substitutions for some of the movements and/or wods?
I will do my best to give you subs for certain things. It will be tough sometimes as I won’t be on here everyday. please post some of the stuff you think you won’t be able to get to and I will give you ideas.
Depending on my location barbell movements will be an issue and swimming. I do have a medium sandbag from Rogue that I take with me to these locations so I can have some weight to move and I have gymnastics rings. Any tips will be greatly appreciated.
In that scenario it will be tough just do what you can with what you have. If you have Dumbbells do the same movement with a dumbbell or with sandbag. Swimming you can always change to rowing or another run session. If it’s rowing double the meters.
Would you recommend this programming for all military special operations or just BUD/s?
I would recommend it for all. This will put you in great all around fitness.
Just did this programm and its a good wod. I am in LE and prior Military. Thanks again. I hope to see some good results to take this back to my unit so we can get fitter as a team!
So this is how you trained for BUD/s? I’m currently running 20+ miles a week and swimming twice a week. What do you recommend? I ship In August by the way.
Yes this how I trained. Are you a good runner? I ran twice never more then 3-5 miles at a time. It’s not necessary. Unless you are bad at running. Then maybe a 3rd session. I never failed a run or swim. You need strong legs that can run as well. You test once a week 4miles. That’s it. You will get the right kinda legs for the job on this program. I was always top 3 on the runs. I never got coached how or what to do for running just decided to run twice a week and get strong legs
I’m a decent runner. Your training is a lot different from what I’ve heard but sounds good. Did you ever do sand runs or rucks before you went in? And on your swims how much do you generally swim? Did you fin a lot or do any kind of water con?
One thing you don’t want to do is break yourself. Running 20plus miles is ok if you want to be a distance runner. It’s just a little overkill and could cause you get injuries. The swims I post are the type of swims I did. Side stroke it most of the time and then to change it up do freestyle maybe one ever 4 swim sessions. Swimming is up to you if you want to swim more then the once a week I say go for it. It’s not a stress on the body as much as running. I didn’t have sand near me so no sand runs but if you have some I would recommend it. And rucks is the same thing it’s not necessary very often. I didn’t do any. I didn’t get rolled or injuried and j felt like my training and how I trained was a huge factor for that.
Whiteboard is its own thing, just click sign up, its free, I would use the same email and pass so you don’t get confused.
Hi Everyone:
That is correct and we will be working with Whiteboard to integrate our site further to theirs in the near future. At this point, just register and start posting scores.