V23WOD

V23 Athletics

Coaches
Beau Dorning and Ruthie Massman

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.

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BUILD STRENGTH
Strength is the pre-cursor to all motor function and the foundation of everything we do.
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BUILD ENDURANCE
Aerobic Capacity is the ability to do more work, better, longer.
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BODYBUILDING
Because what good is fitness if you can't show it off at the pool?
Features
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Smart Programming
Stop doing random workouts. Start a training program TODAY!
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better.
Equipment
Required
Testicular Fortitude + Indomitable Spirit
Recommended
barbell // plates // kettlebells // Row / Ski / Bike
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Dreadnought Cycle W1/D1

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 ;)

Monday
Dreadnought Cycle W1/D2

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

Tuesday
Dreadnought Cycle W1/D3

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

Wednesday
Dreadnought Cycle W1/D4

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 :)

Thursday
Dreadnought Cycle W1/D5

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

Friday
Strongman Saturday

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

Coaches
coach-avatar Beau Dorning

Health, Performance and Strength Development

coach-avatar Ruthie Massman

Nutrition, Bodybuilding, Community, Lifestyle

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