Tag Archives: WOD

STRUCTURING THE 60 MINUTE WORKOUT (how to fit it all in)

5 Jul

This article will explain a basic structure for organizing a 60-minute workout addressing (4) main areas.

 

(1) Warm Up (15 min)

(2) Skill Work (10 min)

(3) WOD or Main Lifts (20 min)

(4) Mobility (15 min)

 

Depending on your goals will determine how you spend each of these sections but below is an example of how you can structure a workout focusing on The Overhead Squat as the skill work followed by a 20 minute Lower Body Endurance Workout.

 

Warm Up: (approx. 12-15 minutes)

 Lower Body

1:00 Agility Ladder

1:00 4 Corner Pylon Drill

1:00 Agility Ladder

1:00 4 Corner Pylon Drill

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2:00 Foam Roll/leg

2:00 Foam Roll/leg

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Upper Body

1:00 Medicine Ball Throws (against wall)

1:00 TRX Row + Y-Row

1:00 Medicine Ball Throws (against wall)

1:00 TRX Row + Y Row

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 Skill Work: (approx. 10 minutes)

Overhead Squat

2:00 PVC Overhead Squat Complex (5 x dislocations + 10 x Overhead Squat)

1:00 Rest

2:00 PVC Overhead Squat Complex (5 x dislocations + 10 x Overhead Squat)

5:00 Overhead Squat x 5 reps (unloaded barbell-up to 25 reps)

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WOD: Lower Body “100” (approx. 20 minutes)

 25 x Double Kettlebell Swing

25 x TRX Single Leg Squat or Lunge (12 each)

25 x Sit up/Ab slide or Leg Raise  

25 x Double Kettlebell Front Squat

 *How many rounds can get in 20:00

** Aim for 4 rounds= complete “100”

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 Mobility (approx. 15 minutes)

 –2:00 x 7-8 rounds on various flow and stretching drills

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WOD: Thursday June 27th (Lower Body “100” Complex)

27 Jun

HOW TO

Double Kettlebell Swing click HERE

TRX Single Leg Squat click HERE

Pistol click HERE

Sit Up click HERE

Shin to Bar click HERE

Double Kettlebell Front Squat click HERE

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COMPLETE 4 ROUNDS for TIME or 20 MIN MAX

Each round consist of:

  • 25 x Double Kettlebell Swings
  • 25 x Pistols or TRX Single Leg Squats (12 each)
  • 25 x Sit Ups or Shin to Bar
  • 25 x Double Kettlebell Front Squat

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Starting Weight:

Men= 2 x 20 LB Kettlebell

Woman= 2 x 10 LB Kettlebell

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EXTRA:

Barbell Deadlift or Barbell Squat @ 70%  1 RM

*As many reps as possible in 2:00

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WOD: Wednesday June 26th (Upper Body “100” Complex)

26 Jun

COMPLETE 4 ROUNDS for TIME

Each round consist of:

  • 25 x Double Kettlebell Swings
  • 25 x Push Ups
  • 25 x Ring Rows
  • 25 x Double Kettlebell Overhead Press

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Starting Weight:

Men= 2 x 20 LB Kettlebell

Woman= 2 x 10 LB Kettlebell

–FIT IT ALL IN PROJECT– (Yoga/Cardio & Strength Training)

18 Jun

I split my training progressions into 4-week blocks or if you want to get technical “Mesocycles” . I’ve been focusing very intensely on weightlifting over the last 12 weeks and have come to realize that my cardio is starting to pay the price.

 My goal for the next 4-week block is to find an optimal ratio of strength to cardio training where I can continue to put weight on the bar while simultaneously build my cardio back and make time for Yoga. 

 I am one of those lucky people that have a lot of time to work out as I run my own gym and live beside a football field and track. I have come up with the basic template that will incorporate several 2/day workouts.

 The real question for me is finding the ratio of work to rest so I can recover and continue to make progressions. Each session will be short and to the point.

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NOTE:

I’ve made this template on the assumption that every 2 days of hard work I will take at least 1 day of full rest or light Yoga as I’ve found this works well for my body. Some people can go 3 on 1 off but I wouldn’t push it past that.

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 **What is 5/3/1 click HERE (due to the increase in load from the cardio/yoga sessions I will only do essential accessory work in my 5/3/1 sessions)

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Day 1:

 AM: Yoga

PM: Back Squat (5/3/1)

 Day 2:

 AM: Lane Swimming

 PM: Overhead Press (5/3/1)

 Day 3:

 REST

 Day 4:

 AM: Sprints/Speed Work

 PM:  Deadlift  (5/3/1)

 Day 5:

 AM: Yoga

 PM: Bench Press (5/3/1)

Day 6:

Yoga or Rest

Day 7:

 Yoga or Rest

WOD: Friday June 14th (Deadlift-Ovr Head-Handstand)

14 Jun
  • A1:Deadlift @ 90%  3 RM— AMRAP 2:00 (as many reps as possible)
  • B1:Overhead Press @ 90% 3 RM– AMRAP 2:00 (as many reps as possible)

MET CON: (as fast as possible)

  • DEADLIFT @ 80% 3 RM   (21-15-9-5)
  • HANDSTAND HOLD (2:00-1:30-1:00-:30)

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