SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 1/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
A. EMOM 6 min (unscored):
Odd Minutes: Weaker Leg Staggered Stance RDL …
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 1/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Every 3 Minutes x 4 Sets:
Back Squat x 6 @ …
SWOD Testing: (30 Min)
Front Squat *Work to a tough single
BENCHMARK WOD: (12 Min)
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-Ups
MAKE UP or Skill:
1st Pull of the Snatch
WOD: (17 Min)
AMRAP 17
80 Double Unders
400m Run
20 Sit-Ups
10 Snatches (95/65) *any style of snatch
Benchmark WOD: Fatigue Repeatability Test
NOTE from coaches: *This might be my favorite test because of the insight it affords. These are three maximal efforts. No pacing. Get through the round as fast as you possibly can. If you give …
SWOD Testing: (30 Min)
Deadlift *Work to a heavy single
BENCHMARK WOD: (10 Min Cap)
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-Ups
SWOD Testing: (30 Min)
Back Squat *Work to a heavy single
WOD: (10 Min)
5 Min Max Chest to Bar Pull-Ups
Right into
AMRAP 5:
100m Run
5 Box Jumps (24/20)
*2 Scores