Step Up Compete: Training by John Mark Wood in TrainHeroic

Step Up Training

Coach
John Mark Wood

This program is designed for athletes looking to compete in CrossFit. Each cycle has a structured periodized approach. We add in many pieces that have different options to account for individual needs. Our plan includes warm-up, cool-down, Weightlifting, gymnastics, aerobic conditioning, CrossFit metcons, body building, core, strength, and mobility. A typical day is 45-60min of conditioning followed by the main strength/skill session that will last 90-120min. Step Up Compete will help bring your fitness to the next level. 

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
Barbell // dumbell // kettlebell // rings // pull-up bar // climbing ropes // rower // bike // ski erg // GHD // climbing ropes. 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Main Session 

A

Warm Up

B

Back Squat

5, 4, 3, 3, 2, 2 @ 70, 72.5, 75, 77.5, 80, 85 %

C

Snatch

3, 3, 3, 3, 2, 2, 2, 2 @ 70, 70, 75, 75, 75, 75, 80, 80 %

D

Snatch Pull

3 x 3 @ 95 %

E

WOD

For Completion

F

Accessory Work

3 x 10

G

Core

Sunday
Conditioning 

Circuit

A

Run 3-4 miles @ 60% then BF burpee 35-30-25-20 Rest :45 b/t each OR Row sprints 40/32 - 32/26 - 24/18 - 18/16 Cal row :45 b/t each

Monday
Main Session 

A

Warm Up

For Completion

B

Split Jerk

8 x 2 @ 7585 %

C

Jerk Dip

3 x 3 @ 95 %

D1

Strict HSPU

4 x 5

D2

Strict HSPU

4 x MAX

E

WOD

For Completion

F

EMOM

G

Accessory Work

3 x 3

Monday
Conditioning 

Circuit

A

10:00 easy bike or row 3-4 Sets AMRAP - 6 30/24 cal row @ 90% 15/12 cal ski @ 60 % AMRAP - 6 - all @ 60% 800m run EZ bike until 6:00

Tuesday
Main Session 

A

Warm Up

B1

Power Clean

5, 5, 4, 4, 3, 3 @ 75, 75, 80, 80, 85, 85 %

B2

Box Jump

6 x 5

C

Deadlift

5, 4, 3, 3, 3 @ 67, 70, 72, 75, 80 lb

EMOM

D

EMOM x 10 -5 weighted chin up - 10 tempo pistols :03 descent OR 8 heavy DB step overs 70/50s

WOD

E

E4M x 4 20/16 echo bike 12 DB hang squat snatch 70/50 9-8-7-6 RMU *3min CAP each round

WOD

F

E3M x 5 12/9 Cal Row + 100 heavy sled push sprint row then steady walk pace on sled *sled should be as heavy as possible but never stop pushing OR 20/16 cal row + 100 DU row @ 70% DU @ fast pace

G1

Chest-Supported DB Row

3 x 10

G2

Reverse Flys

3 x 20

Tuesday
Conditioning

Circuit

A

5:00 easy ski 5:00 easy bike 5-6 Rounds 400m run 20 step ups 30/20 cal ski 30 BF burpee Rounds 2/4/6 wear 40/30# ruck for run and Step ups Rounds 1/3/5 perform at 60% Rounds 2/4/6 perform at 90% No rest between rounds OR 20-1 BF burpee *15 cal bike between burpee @ 80% bike @ 70%

Wednesday
Main Session 

A

Warm Up

B1

Bench Press

5 x 4 @ 80 %

B2

Legless Rope Climb

5 x 1

C

EMOM

For Completion

AMRAP

D

AMRAP- 6 6 BBJO 10 DB Snatch 14 Air squat @ 8:00 AMRAP- 6 4 BMU 8 Pistols 12 KBS (53/35) @15:00 AMRAP - 6 25' OH lunge 8 Burpee over bar 25' OH lunge 30 DU

E

Accessory Work

For Completion

F

Grip Fatigue

For Completion

G

Core

For Completion

Wednesday
Conditioning 

Circuit

A

Perform all at 60% 5/4.5k row 5/4.5k ski 10/9k bike erg OR 5K run 60min time CAP

Thursday
2021-11-26

Circuit

A

5:00 easy run 5:00 easy ski EMOM x 30 -15/12 cal row -15/12 cal bike -15 burpee to 6"

Friday
2021-11-27

A

Lifting Complex

5 x 85

Classic CF Gauntlet

B

@ 0:00 E2M x 5 50 DU + 4 cleans (ascending weight) 255/165 - 285/180 - 305/195 - 315/205 - 325/215 :90 CAP every round @14:00 50/40 Cal Row 40 GHD 30 OHS 165/115 40 GHD 50 BF burpee 12min CAP @31:00 21-18-15-12 C2B *50' HS walk after each @40:00 E3M x 5 20/16 cal echo bike 12 P. snatch 95/65 OR 12 BBJO 24/20 *pick weakness here

Gymnastics skills

C

Accumulate reps for quality 60 TTB 50 Ring dips 40 chin ups 30 Pistols *must complete the movement before moving on

Upper body fatigue

D

3x 25 banded tricep ext 15 empty bar curls

Saturday
2021-11-28
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Feel free to reach out if you have any questions!

Email: Step.up.training.plan@gmail.com Instagram: Stepuptraining_

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The Proof
verified-athlete-avatar Heather Gammel

Masters

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verified-athlete-avatar James Stetson

Gymnastics ninja

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verified-athlete-avatar Zoe Warren

Small but mighty

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verified-athlete-avatar John Wood

Stronger than an Ox

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