Welcome to your sample week!
Thank you for choosing WODAcademy! We’re thrilled that you’ve made the decision to try our training program!
Sample Training Schedule (5-Days/Week):
Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Rest Day
Friday: Day 4
Saturday: Day 5
Sunday: Rest Day
Program Design
Each training week, we strategically include a variety of foundational movement patterns, such as hinging, squatting, lunging, pulling (vertical & horizontal), pushing, rotating, jumping and running. They are integrated into our warm ups, workouts and accessory work pieces, therefore it’s extremely important to perform our sessions as close as possible to the way they’re written (while scaling and modifying movements as per your current skill level) in order to gain the most benefit. These movement patterns form the basis for long-term success in fitness and in life.
Accessory Work
Each session includes optional accessory work. Accessory work may involve isolation exercises (targeting one muscle or muscle group) or unilateral movements (using one side of the body), with the intended goal of improving overall performance and helping you become a better version of yourself. It will make you stronger and more resilient in the long run.
Motivation Monday
“People do not decide their futures, they decide their habits and their habits decide their futures.”
F. M. Alexander
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Warm Up
3:00 Aerobic Work
3 Rounds (For Quality)
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.
Warm Up
3:00 Aerobic Work
3 Rounds (For Quality)
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.
Warm Up
3:00 Aerobic Work
3 Rounds (For Quality)
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.
Warm Up
3:00 Aerobic Work
3 Rounds (For Quality)
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.
Warm Up
3:00 Aerobic Work
3 Rounds (For Quality)
5 Kang Squat
5 Strict 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.