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.
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
Deficit Deadlift
5 x 5
C1
Sidesteps
4 x 8
C2
Lying Leg Curl
4 x 12
D
Hyperextension
3 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
B1
Flat 1 1/4 Bench Press
5 x 6
B2
Seated Row
5 x 10
C1
Decline Fly's
4 x 12
C2
Inverted 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
1 x 45:00
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
Front Squat
6 x 4
C
Eccentric Nordic Curls
4 x 6
D1
Split Squat
4 x 6
D2
Single Leg RDL
4 x 6
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
Dips
5 x 8
C
Neutral Grip Chin-up
5 x 6
D1
DB Bicep Curls
4 x 12
D2
Skull Crushers
4 x 10
E
DB Lateral Raise
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
A
Ruck Walk
1 x 45 @ 5
Conditioning
B
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
