Derek Woodske
Welcome to the Team!
The team training will be a monthly subscription, but the schedule will be more dynamic than that, and you can join and leave at any time!
The team training will be divided into four-week blocks with a task at the end of each cycle.
The tasks range from repetition maxes in selected progressive exercises to metabolic improvements on designated equipment.
Our goal with Team Training is to develop the best and most athletic version of yourself through the interaction of the trainheroic community and coaching staff.
I will monitor and check in with the athletes throughout the week to ensure everyone is on the right track.
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
WUP BLOCK 2
Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds
B
Hang Squat Clean
6 x 3
C
Back Extension
5 x 12
D
Split Jump
4 x 6
E
Banded Hip Bridge
3 x 12
Conditioning
F
Woodske Post
Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s
Conditioning
A
WUP BLOCK 2
Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds
B1
Board Bench press
5 x 5
B2
Pendlay Row
5 x 6
C1
Dips
5 x 6
C2
Seated Row
4 x 8
Conditioning
D
Woodske Post
Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s
Conditioning
A
WUP BLOCK 2
Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds
B
Assault Bike
10 x 20 @ 8
Conditioning
A
WUP BLOCK 2
Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds
B
Hang Clean High Pull
6 x 3
C
GHR Razor
4 x 8
D1
Leg Curls
4 x 8
D2
peterson step-up
4 x 12
Conditioning
E
Woodske Post
Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s
Conditioning
A
WUP BLOCK 2
Warmup completed twice. 1. walking arm swings 20x 2. air squats 10x 3. dive bombers 10x 4. Cats and Cows 10x 5. scorpions 10x each leg 6. Planks 20 seconds
B
Standing Military Press
4 x 6 @ 8
C
Chin-Up
4 x 6
D1
1 1/4 Preacher Curl
4 x 8
D2
DB Overhead Tricep Extension
4 x 8
E
Bumper Push-Up
3 x 10
Conditioning
F
Woodske Post
Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s
A
Sprint
8 x 15 @ 5
B1
Barbell Achilles Mash
3 x 0:30
B2
Band Hip Flexor Stretch
3 x 0:30
Conditioning
C
Woodske Post
Post-workout A. Hang from Chin Up bar x 20s B. Standing Quad Stretch x 20s C. Hurdle Stretch x 20s D. Frog Stretch x 20s E. 45º Pec Stretch x 20s F. Standing Calve Stretch x 20s
A
Rest
Train with dedication, pushing limits, overcoming obstacles, and striving for excellence. Believe in your potential, embrace the challenge, and rise stronger with each session. Success awaits those who persevere with unwavering commitment and relentless de
Get Team Training Block 6
