Badger WOD 2.0 – The Big Picture

The Idea:

The goal of Crossfit is to forge a broad, general and inclusive fitness. The original definition of ‘broad, general and inclusive fitness’ was:-

…to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our speciality is not specializing.

Basically, Crossfit’s goal is to train you into an athlete who is capable at everything, and with a little bit of specialized training be extremely good in your chosen profession or sport. Or perhaps even be ‘good’ at everything – a very ‘broad, general, & inclusive’ athlete.

While the goal of the programming is as such, our goal is to make the program itself broader, more general, and more inclusive than ever by making the program attractive to anyone. We are still united with Crossfit in the belief that the needs of ordinary people vs. those of an elite athlete differ by scale and not kind:

The needs of Olympic athletes and our grandparents differ by degree, not kind. Our hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

However, we also believe that the needs of different people also encompass different priorities, goals, time schedules, financial abilities and psychology! As such, the program designed should also cater to these different needs, while at the same time still be of the same base. This means a broad, general and inclusive program as well.

Yes, we are unapologetically cookie-cutter! Instead of designing custom programs tailor-made to each of our athletes, we design a centralized program that is so powerful and scalable that, with little to zero modification and/or add-ons, will not only suit any individual that does it, but also give them the best of results. Why? It’s for the community – if everyone does different things, there will be no community aspect to the program, which is an extremely powerful motivational factor.

Some will say it is difficult, some will say it’s downright impossible. Well, it is not easy but the Honey Badgers don’t shy away from tough challenges. Call us insane – we don’t care.


Defining what we want:

Our definition of a Broad, General and Inclusive Program means that the program has to work wonders under these situations:

i) Flexible – whether or not our athletes can workout 1x/week or a 12x/week, whether it be 30 minutes or 1 hour or 3 hours, with the allocated time to do our WODs the athletes must see the most amount of visible improvement in his/her fitness level that is consistent to their goals by following our program. We achieve this by:

- Putting the ‘core’ of the program (which takes roughly 30 minutes every session) at the start of each session, with the rest of the prescribed WOD being supplementary ‘packets’ aimed to support the core of the program to meet the athletes’ needs. This makes for intelligent usage of time so that if you have just 30 minutes to spare, then do the Core, but if you have 1 – 1 ½ hour to spare, do the whole WOD.

- Total body workout every session, but with a smart recovery system in place so that you can hit a total body workout daily. We use active recovery for all the movements so as an example if you’ve used a lot of shoulder for strength on Monday, on Tuesday you’ll still use your shoulders but it’ll be used in a Metcon circuit instead. On Wednesday it’ll be used for something even lighter and even more reps. Doing so will cause the blood pump to wash out the lactic acid buildup in those muscles, facilitating better recovery. This way, if athletes can only do our WOD for 1x/week it’ll be the best usage of time for that 1x/week session (whether or not it is ‘enough’ will depend on other things), but those who are truly serious could do it 5-6x per week without any issues.

ii) Versatile – the program must be unspecific enough to allow add-ons to be easily put in place for athletes with specific needs, like a tennis player, or a golfer, down to a footballer or even an F1 racer. This will allow us to work with coaches from different fields and develop something that will bring out the best in their athletes. Not only that, our program also has to be able to accommodate the stroke patient, the guy with a broken leg, someone with a herniated disc, or other physical limitations. We want to be able to work with chiropractors and physiotherapists to rehabilitate patients.

iii) Aesthetically functional – the program must also make athletes look good, as that is the primary goal for most people who work out. Those who are following the program should also look as good as they’re fit. Currently, we have bodybuilders on one spectrum who are aesthetically great, but can’t do as much as those who are in functional training, while the other end of the spectrum are functional athletes able to do a lot, but only those who are truly ‘elite’ have the body that bodybuilders have. One of our missions is to change all that.

iv) Functional – This goes without saying. Badgers have to also perform as well as they look!

v) Fun – athletes have to look forward to doing the WODs each and every time, even if it contained movements that they do not like. Our exercises are mainly compound movements/lifts, and combined in a fun way. Metcons leave you breathless, while strength components make you drained. Minimal routine. Maximal fun.

vi) Original – no copy+pasting, it has got to be 100% our own, and we must know exactly the reason why we put something in there. If there’s 7 reps prescribed to a move, there must be a reason why it is 7 reps and not 6 nor 8.

vii) Effective – last but foremost, also goes without saying. Otherwise, why would people do our WOD?

Next, we design the actual program.


The Program:

It is periodic program, which means that instead of having one program for the entire year, it is made up of a ‘number’ of program(s) - ‘phases’-  each lasting 3-6 weeks. The cycles are meant to prepare you Badgers for better participation and scores in the yearly CF Games, and the cycle begins at the start of every Games season. It doesn't mean that you have to follow the cycle from the start! Any athlete who follows the WOD, even at their own time and schedule, will benefit from it. At the beginning of every phase, we go in depth to design then write out the briefing of each phase, what does it do, how to do it, etc.

The phases add up to develop a well-rounded Badger proficient in all fitness modalities that’s recognized as important in accordance to the Crossfit philosophy. A collection of phases is a ‘cycle’, and at the end of every cycle Badgers should expect to get leaner, stronger, faster, more mobile and much fitter in general – good ol’ force x distance/time, a.k.a. increased work capacity across broad time and modal domains.

Every phase is designed to achieve a specific goal. Success in program design and implementation is measured by how much Badgers improve in the fitness aspects consistent to those goals, while maintaining all the fitness aspects improved during phases completed in the past. Currently our training cycle lasts for 5 phases, to be repeated with progressively improving programs based on the outcome of every cycle when the Design Team gets together to review it, and learn from it. Skillwork – things like speed, coordination, balance, flexibility, agility & accuracy – are trained at all times throughout the five phases.  The five phases (not in any order) include:

i) Hypertrophy – muscle building (aka metabolism for those more inclined for fat loss) which serves both for performance as well as aesthetics.

ii) Functional strength - your ability to transfer the strength elements developed during training into real life and/or athletic performance

iii) Power – your ability to use the % of the muscles developed during training in a short burst of energy. Basically, how much of your body you can control under physical stress.

iv) Endurance – your body’s ability to move heavy objects repeatedly over a long duration. Also, to us it’s a measure of how fast your body can recover. Note – this is our own definition of endurance.

v) Metcon – trains your body’s ability to move objects (either yourself or an external object) across short, medium and long distances in a short, medium or long time frame. This combines all of the other four phases into a single phase, improving all simultaneously at a rapid pace. 


Finally, we implement.

At the end of every phase the tab 'Badger WOD 2.0' will be update with instructions about the next WOD, so please check back often to learn about it.

As usual, we'd appreciate your feedbacks! If there's anything we can do to improve the WOD or make it more appealing to you we'd like to know. 

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