Hi Everyone! Thanks for signing up for our Wodstar Burner Program! This is 3 day a week, high intensity interval training program written to rev that metabolic engine in an efficient way to maximize caloric burn. Pair this with resistance training for a well-balanced training regimen.

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Warm-up:
10 Push-up walk outs
10 Touch downs
10 Over under arm swings
x 2

Workout 1: Intervals, complete each exercise before moving to the next.  The last :10 rest go right into the next exercise
:30 Max rep dual DB or KB deadlift high pulls
:10 Rest
X 4 
:30 Max box runners
:10 Rest
X 4
:30 Max sumo

" >deadlifts
:10 Rest
X 4
:30 All out cardio of choice
:10 Rest
X 4
:30 Max TRX or DB curls
:10 Rest
X 4
:30 Max bicycles
:10 Rest
X 6

*Notes: Keep the KB weight for the high pulls and the sumo

" >deadlift the same.

Workout 2: Intervals,  complete each exercise before moving to the next. The last :15 rest go right into the next exercise
:50 Max rep walking DB

" >lunges with lateral raises
:10 Rest
X 3
:50 Max rep DB jump squats 
:10 Rest
X 3
:50 Max rep alternating DB or KB overhead press
:10 Rest 
X 3
:50 Max rep slider tuck ups
:10 Rest
X 3

*Notes: On the

" >lunge with lateral raises: Hold DBs at the side, take a
" >lunge step forward, on the stand up add a lateral raise.

Recovery:
Shoulders and Spine

Warm-up:
2 Sets
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC Good Mornings
10/10 Star Lunge

Workout 1: 12:00 Time Cap
20 Cal bike 
15 Wall ball sit ups
10 DB or KB push press
X 5-6 rounds for time

Workout 2: Intervals, complete each exercise before moving to the next. The last :15 rest go right into the next exercise
:45 Max rep DB skull crushers 
:15 Rest 
X 4
:45 Max rep kneeling DB curls 
:15 Rest 
X 4
:45 Max max rep floor wipers
:15 Rest
X 4
:45 Max rep DB box step ups
:15 Rest 
X 4 

Recovery:
Low Back and Hamstrings

 

Warm-up:
2 Sets
12/12 PVC Side Swings
12/12 Hip Circles
:30 Max Rep Jumping Jacks
12/12 Toe Touches

Workout 1: Tabata, complete each exercise before moving to the next.  The last :10 rest go right into the next exercise
:20 Max Distance

" >burpee broad jumps
:10 Rest 
X 6 Sets
:20 Max rep single arm TRX body rows (3 sets non dominant arm first, then switch to 3 sets dominant)
:10 Rest 
X 6
:20 Max rep v-ups 
:10 Rest
X 6
:20 Max rep lateral hops over a 6-8” tall barbell or dumbbell or target
:10 Rest 
X 6

Workout 2: Intervals, complete each exercise before moving to the next.  The last :20 rest go right into the next exercise
:40 Max banded lat pull-downs
:20 Rest
X 3
:40 Max seated dumbbell press overhead
:20 Rest
X 3
:40 Max rep kneeling halo slams
:20 Rest
X 3
:40 Max rep kneeling DB curls and narrow

" >push ups  (:20 of each)
:20 Rest
X 3

Recovery:
Chest, Shoulders and Spine

Warm-up:
2 Sets
10/10 Hip circles
20 Meter High knees
20 Meter Butt kickers
20 Meter “A” Skip
20 Meter High kicks

Workout 1: As many rounds as possible in 12:00, with a partner 
20 Box jumps, one person, other person doing max rep pull ups
Then switch (record total

" >pull ups)
20 Cal row, one person, other person doing max rep dip to extension
Then switch (record total dips)

Workout 2: Round intervals, individual
1:30 Max rep wall ball sit ups, at :45 change to max sit ups no ball
1:30 Max rep air squat, at :45 change to  jump squats 
1:30 Max rep dumbbell curls, at :45 change to jumping

" >ball slams 
1:00 Rest
X 2-3

Finisher: 7:00 Time Cap, Partner 
2:00

" >Push up claps (opposite hand clap partner opposite hand at top of
" >push up
2:00 Max rep up downs, synchronized 
3:00 Max max distance cardio of choice, each person does a different type of cardio (record total distance between the two)

Suggested Recovery:
Low Back, Hips and Hamstrings

Warm-up:
2 Sets
10/10 Ankle roll outs
10/10 PVC leg swings
10/10 Hip circles
:20-:30 Inverted hollow hold

Workout 1: Intervals, complete each exercise before moving to the next.  The last :10 rest go right into the next exercise
:30 Max rep renegade rows with

" >push ups
:10 Rest
X 4 
:30 Max rep dumbbell box step ups
:10 Rest
X 4
:30 Max rep jump rope x 2 sets, switch to box jumps for 2 sets
:10 Rest
X 4
:30 Max rep Russian twists
:10 Rest
X 4
:30 Max rep V-ups
:10 Rest
X 4
:30 Max all out cardio of choice, switch next set to something different (3 sets of each)
:10 Rest
X 6

Workout 2: Intervals,  complete each exercise before moving to the next. The last :15 rest go right into the next exercise
:50 Max rep alternating single arm dumbbell high pulls
:10 Rest
X 3
:50 Max rep plank glider tuck ups
:10 Rest
X 3
:50 Max rep kneeling banded tricep extensions
:10 Rest 
X 3
:50 Max rep standing Banded curls
:10 Rest
x 3

Suggested Recovery:
Shoulders and Spine

Warm-up:
Row 300 Meters at 60% pace
10 Tuck jumps
Row 300 Meters at 70%
10 Inchworms
Row 300 Meters at 80%
5/5 PVC figure 8’s

Workout 1: 14:00 Time Cap
200 Meter run 
250 Meter row
1:00 Jump rope
1:00 Rest

*Notes: Each round is a sprint, get through as many rounds as possible in the 14:00 Cap.

Workout 2: Intervals, complete each exercise before moving to the next. The last :15 rest go right into the next exercise
:45 Max rep alternating Dumbbell front and lateral raises
:15 Rest 
X 3
:45 Max rep dumbbell curls, hold in a wall sit 
:15 Rest 
X 3
:45 Max max rep TRX mountain climbers
:15 Rest
X 3
:45 Max box runners
:15 Rest 
X 3

*Notes: Keep the weights light!

Suggested Recovery:
Low Back, 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

Workout 1: AMRAP in 10:00
10 Yard forward bear crawl 
10 Yard backward bear crawl
:30 Accumulative

" >pull up hold
10/10 Alternating DB snatch 

Workout 2: Tabata, :30 on/:10 off, work the order 
:30 Max rep lateral ball throw to wall right
:10 Rest
:30 Max rep band curls
:10 Rest
:30 Max rep lateral ball throw to wall left
:10 Rest
:30 Max rep tuck hollow rocks
:10 Rest
X 4

Finisher: 6:00 Time Cap
3:00 Max rep wall ball sit-ups
With the remainder of the time max rep lateral facing jump touch to 12” above fingertips of extended arm on the wall 

Recovery:
Hips and Hamstrings

Warm-up:
7:00 of any tissue work needed

Workout 1: EMOM for 12:00
Min 1: 5/5 Dual KB front rack reverse lunges + :20 Max rep lateral jump over single KB
Min 2: 1/1 TGU (heavy)
Min 3: 7/7 Renegade rows with rotation 

Workout 2: Tabata, :50 on/:10 off, work the order
:50 Max rep KB chinese rows, switch arms at :25
:10 Rest 
:50 Max rep KB alternating strict press
:10 Rest
:50 Max rep dual KB cleans
:10 Rest 
:50 Max rep push ups 
:10 Rest
:50 Max rep dual arm battle rope slams
:10 Rest
:50 Max cal bike
:10 Rest
X 2

*Notes: If no battle ropes, then switch to

" >ball slams

Recovery:
Low Back, Hips and Hamstrings

Warm-up:
Row 500 Meters
Then 2 Sets of
15 Meter butt kicks
15 Meter carioca
15 Meter high knees
15 Meter straight leg bounding

Workout 1:  Every 90 Seconds x 3 Sets
First 90 Seconds: 8/8 Alternating KB roller press (heavy) + :20 Max rep kettlebell swings (heavy) + :20 max rep Dual KB push press
Second 90 Seconds: 10 Dual KB bent rows (heavy) :20 max  body rows + :20 Bent KB row hold at top
Third 90 Seconds: 10 Dual KB suitcase squats (heavy) + :20 Dual KB suitcase hold at bottom of squat + :20 max rep

" >squat jump no weight 
Fourth 90 Seconds: 10 Hanging straight leg raises + :20 Max straight leg crunch on floor + :20 max rep bicycles

Notes: Roller press can also be done on a flat bench.

Workout 2: Intervals,, work the order before moving to the next round 
:45 Max rep dual KB thrusters
:15 Rest 
:45 Max rep single arm KB cleans, right arm
:15 Rest 
:45 Max max rep pull-ups 
:15 Rest
:45 Max rep KB cleans, left arm
:15 Rest 
X 3 Rounds

Recovery:
Shoulders and Spine 

 

Warm-up:
5:00-7:00 of Tissue work for shoulders, lats, and hips

Workout 1: Tabata (:20 on/:10 off), go through each movement before moving to the next. Rest 1:00 Between movements
Jumping pull ups
X 8 Sets
Chin up hold at top (chin above bar)
x 5 Sets

" >Push-up hold at 90 Degrees
X 5 Sets 
Dips
X 8 Sets
Wall squat at 90 degrees
X 5 Sets
Goblet squats
X 8 Sets

Notes: If the chin up hold needs to be scaled, switch to a heavy banded lat pull down to hold

Workout 2: Intervals, Work the order
:40 Max rep lateral throws to wall to the right
:20 Rest
X 3
:40 Max DB front raises x :20, DB lateral raises x :20
:20 Rest
X 3
:40 Max rep lateral throw to wall to the left
:20 Rest
X 3
:40 max distance run
:20 Rest
X 3 rounds

Suggested Recovery:
Shoulders and Spine

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