This is a Sample Day 3 of Wodstar’s Military, Law Enforcement and Firefighter Program.
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ENDURANCE:
Swim
Complete 3 Sets of:
• 50 Meters
• Rest 1:00
• 200 Meters
• Rest 1:30
• 500 Meters
• Rest 2:00
So this is a wave. Do the 50, then the 200, then 500 and then start back at the 50 and so on till you do each of the lengths 3 times
then
STRENGTH:
Power Cleans
Complete 5 sets of 3 reps @70-80% of 1 Rep Max
(Fast singles) these don’t have to be touch n go
then
WOD:
Complete 4 Rounds for Time of:
• 20 Wall Ball (20/14lbs)
• 15 Cleans (135/95lbs)
• 30 Double-Unders
Squat or any style clean for the WOD?
You can power clean that. Unless it says squat you can always power
Can we sub assault bike for swim? If so how would it go? Thanks
You can. I would recommend to row instead of bike. But if you bike do 20 cals rest 1 min 50 cals rest 2 min 100 cals rest 3 min and 3 waves of that.
If you row do
3 waves of this
250meters row rest 1 min
500meters row rest 1:30
1000meters row rest 2min
Yes sir. Thank you. Also the man-makers from the deck of cards workout the way you preform them in the video is not the way I’ve done them in the past. Is that the standard for this program?
Yes that is the standard. How did you perform them before?
Push-up, row, push-up, row, squat clean/thruster. Wish I did them right for the 12 days of Christmas. Lol. Thank you
lmao I did the same! I said theres no way I can finish this.
Haha wow yeah that is nasty. They are hard enough no need to add the other stuff. Good job man.
Hi Josh,
When you are programming these sessions with multiple short workouts and say “Then” between the workouts, are you intending for these workouts to be hit right after another or rest as needed between?
It will say if it needs to be done back to back. Normally take about 10-15 min between workouts. Warm up the movements get your heart back under control. Then hit the next one
If we are training for the PST, would you recommend adding some more cals after the workouts?
I did lots and lots of
Extra push ups basically would do 200-300 everyday throughout the day. It definitely won’t hurt you.
If you don’t have any other forms of aerobic conditioning running is gonna be the best thing.
I’m 3 days behind on the program, but happy to finish the first week. I am exhausted.