WOD Rules

  • Complete a proper warmup before the workout to ensure that you don’t hurt yourself and can get the most out of the lifts. I row 1000 meters at about 25 – 30 strokes per minute, then my warmup is done with my bodyweight only and consists of sumo squats, walking lunges, and leg swings.
  • Before doing a weighted exercise complete at least 2 light warmup sets to properly ready the muscle and joints for a heavier weight.
  • The format of the strength WOD is sets x reps, so when you see 3 x 5, that means 3 sets of 5 reps.
  • Since we want to use the strength portion to lift heavy weights, the rest periods between sets will be 3 – 5 minutes, unless otherwise instructed. You need to take this time to allow the muscle to recover adequately between sets.
  • If the strength WOD lists 5 reps, then you will need to use a weight that is heavy enough to reach muscle failure at the 5th rep. If you feel that you could do more reps than prescribed, then add more weight to the next set.
  • When you see 5+, 3+, or 1+ that means that you need to at least do that number of reps, but you will need to complete as many reps as possible for the set.
  • For the metcon portion of the WOD’s there is no rest periods unless otherwise prescribed. The idea is to complete the workout as quickly as possible.

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