Each workout starts with a body temp warm-up meant to get your blood flowing. After that, you do some dynamic stretching to further warmup and get your joints and muscles ready for the work ahead.
Then, move to the strength portion of your workout. After you complete your strength, move to your conditioning. Crush your conditioning, and then finish your workout with a cool down.
Body Temp warm-up (3-5 minutes of light activity):
- Row/Run 500m
- 50 jumping jacks
- 50 butt kicks (run in place heel to butt)
Dynamic Stretching Warm-up:
- Do 5 reps at a medium pace:
- Squats
- Lunges
- Arm slaps
- Arm circles
- Wrist rolls
- Neck rolls
- Side bends
- Runner’s lunge
- Push-ups
Strength
Choose 1 main lift (or 2) and follow your program percentages. If you don’t have a program do this: Do warmup sets of 5 reps starting light and adding weight until you hit a medium to medium-heavy weight. You should be able to complete the set but it should also become a challenge towards the end of your set. Once you find this medium weight and you do your first 5 rep set, complete 4 more 5 rep sets with a minute of rest between.
- Back Squat and variants: Front Squat, Overhead Squat, Box Squat
- Deadlift and variants: sumo, stiff leg, Romanian,
- Press and variants: push press, jerk, split jerk, seated
- Bench Press and variants: floor press, DB press, incline, decline
- Clean and variants: squat, power
- Snatch and variants: squat, power
Accessory Exercises
Choose 3 Exercises here and perform 3-5 sets of 10-15 reps, vary weight
- Squats
- Deadlifts
- Press
- Jerk
- Push-ups
- Dips
- Pull-ups
- GHD situps
- Back extensions
- Good mornings
- Clean
- Snatches
- Kettlebell swings
Conditioning (5-20 minutes of various conditioning modalities):
- 5 mins - 10 mins - 12 mins - 15 mins - 20 mins - 30 mins - 60 minutes (sometimes)
- Strongman
- Circuits
- Intervals (Tabata)
- Swimming
- Biking
- Hiking
- Play a sport
Cooldown (move for 3-5 minutes after workout):
- Walking
- Stretching
- Skill work
- Jogging
- Rowing
- Swimming
Set Schemes:
- 10 sets of 2 reps
- 8 sets of 4 reps
- 6 sets of 3 reps
- 5 sets of 5 reps
- 3 sets of 10
- 2 sets of 15+
- 1 set of 21+
WOD types:
- AMRAP (as many rounds or reps as possible in X time) 5, 7, 9, 10, 12, 15, 20+ minutes
- For Time: 2,3,4, 5+ rounds of 2, 3, 4, 5+ exercises for X reps(example= 5 rounds of 10 pull-ups, 10 pushups)
- For Time: 100 reps of X
- Tabata interval: any exercise or combination of exercises (4 min interval = 20 seconds work, 10 seconds rest until 4 minutes is complete)
- 10 50m sprints with rest between
In a pinch workouts:
- Do a home/travel workout
- 1 mile run
- 5x 100m sprints
- 10x 50m sprints
- For time: 100 push ups, 100 sit ups, 100 air squats
- For time: 50 push ups, 50 air squats
- For time: 100 burps (or as many as possible in 7 minutes)
Resources:
- 5/3/1 by Jim Wendler
- Starting Strength by Mark Rippetoe
- GymnasitcsWOD.com
- MobilityWOD.com