Welcome to your sample week!
Thank you for choosing WODAcademy! We’re thrilled that you’ve made the decision to try our training program!
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New Member Information
Workout Design
We incorporate a range of foundational movements inside conditioning workouts, including hinging, squatting, lunging, pulling, pushing, rotating, jumping, and running. It’s important to follow the program closely and scale movements to your skill level for optimal results. These movements form the foundation for overall fitness and well-being.
Accessory Work Design
In the context of functional fitness, accessory work refers to exercises that are performed in addition to the main workout. These exercises are usually performed at the end of each session and are designed to target specific muscle groups or movements that may be weak or underdeveloped, or to address any imbalances in the body.
We do not explicitly prescribe progressive overload principles for accessory work, as we focus on using minimal equipment. Instead, we provide a variety of effective exercises that can be performed with a set loading, along with recommended rep and set ranges. It’s up to each member to decide how to implement progressive overload based on their available resources, such as increasing weight, tempo, or reps.
However, our add-on programs, like the strength and pull-up plans, do utilize progressive overload from one week to the next.
Training Schedule (5-Days/Week):
This is just an example training schedule that we recommend, but it may vary based on an individual’s availability and training goals. Our training schedule consists of five days per week, with rest days on Thursday and Sunday. The schedule for the week is as follows: Monday – Day 1, Tuesday – Day 2, Wednesday – Day 3, Friday – Day 4, and Saturday – Day 5.
Additional Resources
Choosing loads and intensity
What are time caps?
What are supersets?
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Push-Up To Downward Dog
10 Straight Leg Sit-Up
30-Second Glute Bridge Hold
workout
3 Rounds
50 Double Under
10 Devil Press
20 Alternating Leg V-Up (10/10)
10 Burpee Broad Jump
Time Cap: 16 Minutes
Suggested Weights: Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg).
Accessory Work
3-4 Rounds (For Quality, Superset)
10-15 Single Dumbbell Sumo Deadlift
10-15 Weighted Glute Bridge
10-15 Side Lying Leg Raise (each side)
Rest 2 minutes between rounds.
cool down
30-Seconds Leaning Tricep Stretch (each side)
1-Minute Child Pose
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Burpees
10 Plank Up Down (5/5)
10 Air Squat
workout
4 Rounds
200m Run
20 Double Dumbbell Alternating Step Up (10/10)
20 Double Dumbbell Gorilla Row (10/10)
20 Dumbbell Alternating Strict Press (10/10)
Time Cap: 20 minutes
Suggested Weights: Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg).
Accessory Work
4 Rounds (For Quality, Superset)
10-15 Banded Strict Pull-Up
10-15 Dumbbell Floor Press
Rest 2 minutes between sets.
cool down
30-Seconds Wall Chest Stretch (each side)
1-Minute Wall Lat Stretch
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
10 Broad Jump
10 Air Squat
10 Cossack Squat (5/5)
workout
AMRAP 15 Minutes
10 Alternating Single Arm Dumbbell Snatch (5/5)
20 Goblet Alternating Reverse Lunge (10/10)
10 Alternating Single Arm Dumbbell Snatch (5/5)
20 Goblet Squat
Suggested Weights: Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg).
Accessory Work
3-4 Rounds (For Quality)
30-Seconds Wall Sit (Weighted if possible)
30-Seconds Max Reps Squat Jumps (Scale to regular squats if unable to perform jump squats)
Rest 90 seconds between rounds. No rest between exercises.
cool down
1-Minute Supine Twist (each side)
1-Minute Elevated Hamstring Stretch (each side)
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Inchworm (with push-up)
5 Shoulder TYI (5 each direction)
10 Scapular Pull-Up or Push-Up
workout
AMRAP 8 Minutes
2-4-6-8-10…reps of
Double Dumbbell Hang Clean
Double Dumbbell Push Press
Rest 2 minutes
AMRAP 8 Minutes
2-4-6-8-10…reps of
Double Dumbbell Bent Over Row
Push-Up
Suggested Weights: Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg).
Accessory Work
3-4 Rounds (For Quality, Superset)
8-12 Single Dumbbell Strict Press
8-12 Single Dumbbell Skull Crusher
8-12 Tricep Dip
Rest 2 minutes between rounds.
cool down
30-Seconds Leaning Tricep Stretch (each side)
1-Minute Child Pose
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Kang Squat
5 Strict Push-Up Burpee
10 Curtsy Lunge (5/5)
workout
For Time
21-18-15-12-9-6-3 reps of
Double Dumbbell Thruster
Double Dumbbell Hang Snatch
Run 200m between each round.
Time Cap: 20 minutes
Suggested Weights: Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg).
Accessory Work
3-4 Rounds (For Quality)
20 Butterfly Sit-Up (10/10)
20 Russian Twist (10/10)
20 Flutter Kick (10/10)
Rest 90 seconds between rounds.
cool down
1-Minute Seal Stretch
1-Minute Cobbler’s Pose