Summary, logic and objective of program:
The objective of this phase is to train our Badgers to increase their resistance to fatigue and lactic acid tolerance, and also their muscular endurance, cardiovascular endurance and last but not least their mental strength (how long an athlete is able to push his body has a direct correlation with how long the mental state can endure the training; it is in our experience that the mind will fail before the body does).
This phase not only promotes muscle endurance and growth, it will also increase an athlete's overall stamina, training recovery rate and lung capacity as they start to progress through the month.
Although the WOD is total body every day, there will be a new movement being focused on every day at a relatively high strain while the rest of the body goes thru a minimal-moderate strain. This defining feature of our program has always helped our athletes recover faster so that they can handle more work in a given timeframe.
We have incorporated Kettlebell into the programing for the main purpose of strengthening their posterior chain, grit and also capacity in stamina as well as efficiency in coordinating a movement chain. We have found that training with KB's has greatly increased our athletes' stamina and grit.
These modalities when combined into one programming, our athlete's will not only improve their grit and endurance but also their mental strength - something which has tremendous carryover to other aspects of fitness, in preparation of the next phase.
- For “Working Sets”, need to pick the heaviest weight or heaviest scale for the assigned rep
- Assigned weight/scaling for each level is not meant to be exhaustive; it is merely a guideline on what weight to choose in order to balance the intensity of the WOD
- Muscle tightness develops more due to frequency & repetition of usage/contraction. In high rep range programs such as these, we advise stretching a LOT after the WOD
- (For Level 1 & 2) With the exception of Tabatas, your Finishers have a targeted completion time of a MAXIMUM 20 minutes. If you can’t complete the Finisher within that time frame, you shouldn’t overwork yourself and you should call it a day.
- (For Level 1 & 2) With a similar logic to the above, all KB Work segment of the WOD have a targeted completion time of a MAXIMUM 15 minutes. If you can’t complete the KB work within that time frame, you should just move on to the Finisher.
- There are specific Movement Standards attached with each Max Rep segment of the WOD so that the scores are measurable (you can rack a bar in a Max Rep squat and continue where you left off to make a ‘Max Rep’ – when will it ever finish?) To see the Movement Standards, peruse the list.
- Refer to the KB Movement Standards for instructions of the KB Movements, at the bottom of this page.
Burgener Warm Up
Watch the YouTube video here
4x Down and up
4x Elbows high and outside
4x Muscle Snatch
4x Snatch Land (drop into power snatch bottom position)
4x Snatch Drops (drop into full snatch bottom position)
4x Hang Power Snatch
When performing the max repetitions unbroken keep in mind to push through this exercise with as many as humanly possible to you. Set a high number goal for you to achieve and keep pushing till you hit that number. Keep thinking about one repetition after another, block out the voice in your head that tells you to stop and rack the bar, just keep moving forward which each of your reps. Your mind will fall before your body ever does, so train your mental state to endure and push hard – you’ll be surprised at what you can actually do, and what results you’ll actually see :)
Additional info – KB Movement Standards:
KB swing - Exercise is to be done with both hands holding onto the kettlebell.
KB alternating swing - Exercise is to be done starting with one hand and switching to the other when a full swing is complete. And repeat.
KB Clean - Exercise is to be done with one hand and completing the set number of repetitions before switching hands.
KB Clean and press - Exercise is to be done with one hand and completing the set number of repetitions before switching hands.
KB clean and jerk - Exercise is to be done with one hand and completing the set number of repetitions before switching hands.
KB Snatch - Exercise is to be done with one hand and completing the set number of repetitions before switching hands.
KB squat - Holding one kettlebell in the front squat postion, start to descend to a full squat position and back up.
KB squat with 2KB - Holding two KB in a front squat position, start to descend to a full squat position and back up.
- WOD tuning
- All infographics
- Basic structure of the WOD
- Coming up with the rules for all the MR movements