New Training Cycle Begins Today!
As of today, we are officially starting a new training cycle, which will run for the next few months. Our primary focus will be on strength development. To achieve this goal, we are introducing a new format where dedicated strength and accessory work will be performed before the conditioning workout.
To ensure the effectiveness of our strength-building progressions, we have extensively tested them with just one set of weights. These progressions have been proven to work great for strength development and muscle building, and we will utilize various techniques such as tempo, pre-exhaustion, rest-pause and cluster sets.
We have also compiled an engaging and effective set of movements for accessory work in different formats. These movements will supplement the main strength portion and assist in further development.
What if I don’t care about gaining strength?
If you’re not particularly interested in strength development, that’s perfectly fine! Our workouts will still follow the same structure as before, emphasizing different movement patterns each week. These patterns will include squatting, lunging, pushing, pulling, rotational/anti-rotational exercises, running, jumping, and more. So, you can continue to enjoy the variety and challenge of our workouts, even if your main focus is not on strength.
We hope you are as excited as we are about these changes, and we would love to hear your feedback inside the members-only Facebook group.
Suggested Weights
Male 35-50lbs (15-22.5kg), Female 20-35lbs (10-15kg).
Use these weight ranges as a guideline for your workouts unless otherwise noted. Each dumbbell or kettlebell weight should be appropriate for your current fitness level and training experience. As you progress, you may need to adjust the weights to match your abilities.
Refer to this article for help choosing the best weight for your sessions:
Suggested Plyo Box Height
Male 20-24″ (50-60cm), Female 16-20″ (40-50cm).
Broad Jump Distance Equivalent:
Male 4-5′ (1.2-1.5m), Female 3-4′ (0.9-1.2m).
Use these plyo box or broad jump height suggestions for your workouts unless otherwise noted. Adjust the height based on your fitness level and training experience. If you’re new to this type of training, start with a lower height and work your way up.
Additional Resources
Program Design Introduction
Training Schedule
What are time caps?
What are supersets?
Members-Only Group
New member? Remember to join the private WODAcademy Members Support Facebook group:
Members Only: If you have any questions about our programming, please do not hesitate to ask inside the members-only Facebook group!
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
5 1¼ Air Squat
10 Bootstrapper
10 Bodyweight Forward Lunge (5/5)
STRENGTH WORK
3-4 Rounds (For Quality)
30-Seconds Wall Sit
Directly into
8-12 Dumbbell Front Squat
Rest 90 seconds between rounds
Notes:
The goal of this progression is to pre-exhaust the targeted muscle, so that it is more engaged during the compound exercise. When performing the dumbbell front squat, it’s important to maintain proper form. This exercise aims to enhance not only leg strength and growth, but also the ability to sustain core stability while in the front rack position. The wall sit is to be performed unweighted.
ACCESSORY WORK
3 Rounds (For Quality, Superset)
8-12 Goblet Cossack Squat (each side)
Directly Into
Accumulate 1-Minute Weighted Wall Sit
Rest 90 seconds between rounds
Notes:
In case you’re not able to execute cossack squats with weights, opt for the unweighted variation instead. Hold a dumbbell in a goblet position while doing a one-minute wall sit hold.
workout
4 Rounds
200m Run
20 Goblet Squat
20 Toe to Bar
Rest 1 minute between rounds
Time Cap: 25 minutes (rest included)
Notes:
As we’ve already done a lot of squats in our strength progression, we’ll use lighter load for the conditioning part with goblet squat variation. Focus on speed while maintaining proper form.
cool down
1-Minute Couch Stretch (each side)
1-Minute Pigeon Stretch (each side)
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Strict Push-Up Burpee
5 Prone Arm Jack
30-Seconds Straight Arm Plank
STRENGTH WORK
3-4 Rounds (For Quality)
8-12 Dumbbell Bench Press
Rest 20 seconds
Max Dumbbell Bench Press
Rest 20 seconds
Max Dumbbell Bench Press
Rest 2 minutes between rounds
Notes:
This is a cluster set progression which involves performing two drop sets with the same weight within a short period of time, without fully recovering your muscles. You can swap dumbbell bench press with dumbbell floor press if no access to a bench.
ACCESSORY WORK
For Quality
5-10-15-20 reps of
Single Dumbbell Crush Grip Bicep Curl
Bench Tricep Dip
Notes:
The accessory work is not for time. Concentrate on proper technique, squeezing the muscles worked at the top of each rep. Perform 5 reps of each movement, then 10, then 15, then 20. Each movement does not have to be unbroken. Continue moving until you finish the entire sequence. You may take breaks as needed.
workout
4 Rounds
In a 3-minute window, complete as many rounds and reps as possible:
15 Push-Up
9 Double Dumbbell Power Clean
Max Box Jump
Rest 90 seconds between rounds
cool down
30-Seconds Wall Chest Stretch (each side)
1-Minute Wall Lat Stretch
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
5 Squat Jump
10 Scorpion (5/5)
30-Second Hollow Hold or Tuck Hollow Hold
STRENGTH WORK
3-4 Rounds (For Quality)
8-12 B-Stance Romanian Deadlift (Left)
Rest 15-20 seconds
8-12 B-Stance Romanian Deadlift (Right)
Rest 90 seconds between rounds
Notes:
In a B-Stance Romanian Deadlift (aka Kickstand or Staggered Stance), the working leg carries most of the weight and movement, while the other leg supports in a kickstand position. Keep about 90% of your weight on the working leg and 10% on the supporting leg.
ACCESSORY WORK
3 Rounds (For Quality, Superset)
30-Seconds Single Leg Glute Bridge Hold (Left)
Directly Into
30-Seconds Max Single Leg Glute Bridge (Left)
Rest 30 seconds
Perform the same sequence on your right leg
Rest 90 seconds between rounds
Notes:
Scale to 20 seconds if needed, depending on your fitness level. We will repeat this progression in a few weeks, so you can increase the time then. Focus on control and squeezing your glute at the top of the movement. If you find this too easy, consider switching to the Heel Elevated Single Leg Glute Bridge instead.
workout
AMRAP 7 Minutes
5 Double Dumbbell Thruster
10 Burpee Over Dumbbell
Rest 3 minutes
AMRAP 7 Minutes
5 Devil Press
10 Burpee Over Dumbbell
cool down
1-Minute Supine Twist (each side)
1-Minute Elevated Standing Hamstring Stretch (each side)
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
10 Plank Shoulder Tap (5/5)
20 Flutter Kick (10/10)
10 Reverse Lunge into High Knee (5/5)
STRENGTH WORK
3-4 Rounds (For Quality)
8-12 Seated Alternating Dumbbell Shoulder Press (each side)
Rest 90 seconds between rounds
Notes:
If you don’t have a bench, try the heel-seated variation of the exercise. Sitting during an exercise reduces the number of muscles engaged. Seated shoulder press can isolate the shoulders and core while eliminating the opportunity for compensation while standing.
ACCESSORY WORK
12 Rounds (6 minutes total)
20 Seconds of Work
10 Seconds of Rest
Alternate between gorilla row and push press exercises each round.
workout
5 Rounds
50 Double Under
20 Single Arm Dumbbell Hang Clean & Jerk (10/10, switch arms every 5 reps)
10 Plank Dumbbell Pull Through (5/5)
Rest 1 minute between rounds
Time Cap: 20 minutes
cool down
30-Seconds Leaning Tricep Stretch (each side)
1-Minute Child Pose
Warm Up
3 Rounds (For Quality)
1-Minute Aerobic Work
10 Bodyweight Windmill (5/5)
20 Mountain Climber (10/10)
5 Kang Squat
workout
3 Rounds
10 Alternating Goblet Forward Lunge (5/5)
5 Pull-Up
10 Alternating Goblet Reverse Lunge (5/5)
5 Pull-Up
10 Alternating Goblet Forward Lunge (5/5)
5 Pull-Up
10 Alternating Goblet Reverse Lunge (5/5)
5 Pull-Up
Rest 1 minute between rounds
Time Cap: 20 minutes
core ACCESSORY WORK
3-4 Rounds (For Quality)
30-Second Side Elbow Plank (Right)
Directly into
30-Second Side Elbow Plank (Left)
Directly into
30-Second Hollow Hold
Rest 90 seconds between rounds
Notes:
To maximize the effectiveness of a side elbow plank, aim to create as much distance as possible between your body and the floor. Focus on elevating your ribs and moving them farther away from the ground. Ensure that your elbow is placed directly underneath your shoulder.
cool down
1-Minute Seal Stretch
1-Minute Butterfly Stretch