V23 WOD is the meat and potatoes of the V23 approach to fitness. Following our Principles over Methods approach... our V23WOD program builds incredible physical capacity + fitness for athletes of all levels.
Whether you're a beginner to the fitness game or just looking for a challenge outside of your normal training circle, V23WOD is as robust a program as you can find on the market.
Strength. Power. Functional Bodybuilding. Aerobic Endurance. Gymnastics skill + Strength. Strongman. It's all there.
Train alongside our badass crew at our HQ in Denver Colorado.
Train hard. Train smart.
Prep
A
V23 Strength Warm-up (Lower)
V23 Spine + Hip Prep Inchworm / Cobra Low Lunge w/ T-Spine Samson Stretch Single Leg RDL Cossack Squats
B
Deadlift ('2 deficit)
4 x 8
C
Bulgarian Split Squat
4 x 8
METCON
D
AMRAP 15 10/7 Cal Assault Bike 8 Russian Kettlebell Swings 70/50lbs 8 Wallballs 20/14lbs to 10/9ft *increase 1 rep per KB Swing & Wallball per round **AB stay at 10/7 for the duration of the workout
FINISHER
E
5min Running Clock :30sec Side Plank R :30sec Side Plank L no rest ;)
Prep
A
V23 Strength Warm-up (upper)
V23 Spine + Shoulder Prep Inchworm / Cobra Low Lunge w/ T-Spine Banded Delt W/U
B
Axle Strict Press
15, 12, 10, 8
Boulder Shoulder Circuit
C
3 Rounds for Quality: 5 Single Arm Dumbbell Push Press L 50ft Single Arm Overhead Carry L 5 Single Arm Dumbbell Push Press L *then repeat with opposite arm* R: 1min b/t sets - Increase in weight as you go - Keep ribcage down, don't overextend while you walk
D
Single Arm DB Row
4 x 15
Gymnastics/Skill Play EMOM
E
EMOM 12 Min1 - 3 Skin the Cat (high rings, scale: low rings) Min2 - 15-20 Strict Push-ups Min3 - 3 Wall Walk L2 - Banded Pushups, :15-:20sec Handstand Hold facing wall
Finisher
F
1x125 banded face pulls *unbroken as possible *no more than two breaths between max efforts
Warm Up
A
Group Dynamic - Coach Led
Death By Farmer Carry
B
8min EMOM minute 1 - 50ft (50/35lbs per hand) minute 2 - 100ft etc... *increasing by 50ft each minute until you cannot complete the work within the given minute or you reach the 8-minute mark, whichever comes first. - You're going to have to move reallllly fast at some point to get your set in under 1min :)
Aerobic Power AMRAP 10
C
10min AMRAP at 85% Effort 3 HSPU 6 Toes to Bar 9/6 Cal Machine (you pick) L2 - Pushups, V-Ups, or 20sec Plank Hold on forearms
Aerobic Power AMRAP 10
D
10min AMRAP at 85% Effort 1 Power Clean 185/125lbs 3 High Box Jumps 30/24" 5 No Jump Burpees L2 - 1 Hang Power Clean OR 3 Dual DB hang cleans, 6 alternating Box Stepups, 5 No Pushup/No Jump Burpees
Finisher
E
3 Sets Hard Effort 150ft Sled Push (2-45's / 1-45) :20sec Hollow Hold rest 90sec
Prep
A
General Endurance Warm-up
Spend 10 minutes moving through the following at a steady pace: 20 Plank Mountain Climbers :20 Side Plank/side 5 Kang Squats 5 No-Jump Burpees :20 Superman Hold
Medley Circuit
B
4 Sets for Quality: 3 Stone/Sandbag to Shoulder 6 DB Bench Press (70/40) (heavy'ish) Max Reps Chin-ups (1-2 short of failure) R: 2m b/t sets
Row/Run Development
C
5 Rounds of: 400m/350m Row 400m Run R: 2min - All efforts should be consistent without much drop off from one set to the next - Don't race others - Row pace should be close to or at your 3k pace from last week L2 - 35/27 calorie Assault bike (instead of run)
Finisher
D
Core Work - Coach's Choice :)
Warm-up
A
Group Dynamic Spine/Shoulder/Hip Prep V23 Barbell Warm-up
B
Seated Lateral Box Jump
5 x 4
C
Hang Power Clean + Power Clean
5 x 2
D
Tempo Back Squat
4 x 5
FRIDAY THROWDOWN
E
Teams of 2 30 Power Snatches 135/95lbs 30 Synchro Bar Facing Burpee over Bar 60 Front Squats 135/95lbs 30 Synchro Bar Facing Burpee over Bar 120 Deadlifts 135lbs/95lbs 30 Synchro Bar Facing Burpee over Bar - One person works while one person rests on all Barbell movements - Don't come out too hot or this will catch up to you quickly! L2 - Hang Power Snatch Or Sumo Deadlift High Pull 95/65lbs, Goblet Squat
Finisher
F
Foam Roll, Lax Ball Hips, Quads, Low Back, Upper Back
Warm-up
A
Group Dynamic 3m bike/run/row Line Drills + Shoulder / Spine Prep
B
Floor Press
5 x 5 @ MAX lb
C1
Rope/Sled Pull
3 x 60
C2
Sandbag Carry
3 x 120
METCON
D
AMRAP 7 1-2-3-4-5... - Stone to Shoulder 8/6 Cal Bike after each round Rx: 205/140
Finisher
E
200m Dual BK Front Rack Carry
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