Today is a usually a rest day but we switched it to earlier this week.
Many athletes ask me how I run my own programming and what kind of template did I follow when I was competing?
Take a look at this template and then hit the workout that follows:
Monday:
Accessory Work
Crossover symetry 15 mins
ROM WOD 15-20 mins
DB and kettlebell accessory work, Rows, presses, pulls and extensions
.
Tuesday:
Heavy Day or strongman day
Lift heavy short reps 3 main exercises,
ie. Clean Pulls, Cleans and Deads
or
tires, sprints and d-balls
ROM WOD 20-25 mins
.
Wednesday:
30 min light cardio and warm up
15-20 min metcon
triplet, chipper, emom ect
Rom WOD 10-15 mins
.
Thursday: Active rest Day
Swim, hike or bike
40-60 mins
RomWOD 20 mins
.
Friday:
Endurance work
intervals on row or ski
45 mins
ROM WOD 10-15 mins
.
Saturday:
Dynamic warmup ( body weight exercises)
Amrap
Explosive metcon 5-9 minutes and possibly rest and then hit a 3-5 minute metcon
weight lifting and gymnastic movements
RomWOD 20 mins
.
Sunday Full REST
meal prep
.
These days can change as you feel and rest days can swap but this is what worked for me and kept me healthy and away from injuries.
This is also basically how the wheelwod template run with allowance for some lighter days heading into competition
If you have questions let me know
stouty
Today’s WheelWOD is..
Seated:
For Time:
21 Ring Dips
42 Alt db snatch 35/20
15 Ring dips
30 alt db snatch 35/20
9 Ring dips
18 alt db snatch 35/20
.
Standing:
For Time:
21 db Goblet squats 50/35
42 Alt db snatch 50/35
15 db Goblet squats 50/35
30 Alt db snatch 50/35
9 db Goblet squats 50/35
18 Alt db snatch 50/35
.
Enjoy go to our IG page to catch a video of us doing this wod.
Stouty
