Creating a modern tribe of fit warrior women.
The following is the 45-day program I’ve drafted to help me reach my goal of performing unassisted pull-ups. It’s a 3-1-2-1 work/rest schedule, something I became accustomed to with the 603 PTP program. In fact a lot of the movements and combinations in this program were taken from the PTP program as well as the CrossFit main page WODs and other interesting WODs I’ve gleaned from various CrossFit affiliates.
This program is still a work-in-progress and is likely to change.
One thing not noted in the daily workouts: every workout starts with mobility drills to start warming up and lubricating joints. Four of the five workout days every week will have a pull-up element to them. I’ll be using assistance bands to complete the pull-ups in the WODs, and hopefully will gradually lessen the amount of assistance required over time.
Buy-In: 60 seconds plank hold, 20 box jumps
WOD: 5 rounds for time of thrusters (65#,5reps), pull-ups(5reps), run 400m
Cash-Out: 20 push-ups, 20 KTEs
Buy-In: Run an easy 800m
WOD: “Griff”
Run 800m forwards
Run 400m backwards
Run 800m forwards
Run 400m backwards
Cash-Out: 25 pull-ups, 20 push-ups
Buy-In: 20 squats, 20 push-ups, 20 sit-ups
WOD: Deadlifts and OH Presses 5reps@85%
Cash-Out: AMRAP 12 minutes:
5 pull-ups
10 lunges
15 burpees
Rest Day
Buy-In: 25 pull-ups
WOD: 50-40-30-20-10 of wall ball and double unders
Cash-Out: S-T-R-E-T-C-H!
Buy-In: Row or run an easy 400m
WOD: Front Squats 5reps@85%
Cash-Out: “Cleans and Jerks Pass in the Night”
7 cleans – 1 jerk
6 cleans – 2 jerks
5 cleans – 3 jerks
4 cleans – 4 jerks
3 cleans – 5 jerks
2 cleans – 6 jerks
1 clean – 7 jerks
FOR TIME
Rest Day
Buy-In: 25 pull-ups, 25 OHS w. dowel/PVC
WOD: “Kelly” 5 rounds of
Run 400m
30 box jumps
30 wall-ball
Cash-Out: L-sit practice, 2 minutes
Buy-In: 25 pull-ups, 15 KTEs
WOD: 21-18-15-12-9-6-3
Sumo Deadlift High-Pull
Cash-Out: Accumulate 2 minutes of frog stand practice
Buy-In: Run an easy 400m
WOD: Deadlift and Overhead Press, 3R@90%
Cash-Out: 5 rounds of – 5 pullups, 10 burpees
Rest Day
Buy-In: Broad jump 50m
WOD: “Stephen”
30-25-20-15-10-5
sit-ups
back extention
KTEs
SLDL (95#)
Cash-Out: Max effort pull-ups, 3 rounds
Buy-In: Coach Boz OHS warmup
WOD: Overhead Squats 3R @ 90%
Cash-Out: Max effort 800m run, then accumulate 1 minute of downward-dog stretch.
Rest Day
Buy-In: Jump rope 5 minutes
WOD: Wall Balls/Pull-Ups as follows:
50/25, 40/20, 30/15, 20/10
Cash Out: Suitcase deadlift 3 x 5L/5R
Buy-In:20 each of squats, push-ups, sit-ups
WOD: 5 rounds
500m row
12 power clean
15 thruster
Cash-Out: 25 pull-ups
Buy-In: Burgener warmup
WOD: Max effort snatch
Cash Out: 21-15-9
Pull-ups
Good mornings (14#)
Rest Day
Buy-In:Coach boz OHS warmup, OHS 3×3 at moderate
weight
WOD: Eight minute AMRAP:
4 push-ups
8 KB swings
12 sit-ups
Cash-Out: Max effort 500m row
Buy-n: 3 minutes jump rope
WOD: Run 5k
Cash-Out: Accumulate 1 minute of downward dog stretch, 1 minute plank, and 1 minute of bridges
Rest Day
Buy-In: 10 push-ups, 10 squats, 10 sit-ups
WOD:
15 reps squat clean
30 KTEs
30 box jumps
15 muscle-ups
30 push press
30 double-unders
15 thrusters
30 pull-ups
30 burpees
50m walking lunges
Cash Out: None
Bonus Rest Day
Buy-In: Dynamic drills – walk on heels, walk on toes, high knees, butt kicks, side shuffle, skip forward, skip backward. Do each for 50-100m.
WOD: “Tabata This”
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-ups
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Cash-Out: One-handed farmers’ carry 200m, left AND right hand.
Rest Day
Buy-In: 10 OHS with PVC, 10 good mornings, 10 push-ups, 10 KTEs
WOD: 100 burpees for time
Cash-Out: “Helen” 3 rounds of
run 400m
21 KB swings
12 pull-ups
Buy-In: Row an easy 1000m
WOD: Deadlift and Press, 3R 90%
Cash-Out: “Death by Push Press”
With a continuously running clock perform one push press the first minute. Perform two push-press the second minute. Continue until you cannot do the required number of reps in a one-minute time period.
Rest Day
Buy-In: Tabata squats
WOD: 5 rounds for max reps of
thrusters
pull-ups
Cash-Out: 50m walking lunges
Buy-In: Run a mile (1600m)
WOD: 3 rounds of
25 kettlebell swings
25 KTEs
Cash-Out: 30 pull-ups
Buy-In: Broad jump 50m
WOD: Front squats, 1R @ 95%
Cash-Out: Bear Complex AMRAP 10 Minutes
Power clean
Front Squat
Push Press (return bar behind shoulders if light, or be cautious and use a rack!)
Back Squat
Push Press
Rest Day
Buy-In: 50m walking lunges
WOD: 7 rounds, with 40s work and 20s rest
burpees
squats
pull-ups
Cash-Out: 3 max-effort 500m row attempts, 1 minute rest between attempts
CrossFit Total
Rest Day
Buy-In: 20 squats, 20 push-ups, 20 pull-ups, 20 sit-ups
WOD: Five rounds for reps of
1 minute wall ball
1 minute rope climb
run 400m
rest
*The round lasts six minutes max. When the run is finished you take the remainder of the six minutes as rest then start again.
Cash-Out: planks, frog stands
Buy-In: Inchworms x 10
WOD: 10-20-30-40
push-ups
pull-ups
Cash-Out: TGUs, 5 each side
Buy-In: 3 easy rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
WOD: OHS 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
Cash-Out: Accumulate 1 minute of l-hang
Rest Day
Buy-In: 10 GHD sit-ups, 10 GHD extentions
WOD: “Helen” 3 rounds
run 400m
21 KB swings
12 pull-ups
Cash-Out: Cartwheels
Buy-In: run an easy 400m
WOD: Deadlift and Press, 5R @ 60%
Cash-Out: 150 squats, 150 double-unders
Rest Day
Buy-In: 3 rounds of 15 KB swings, 10 box jumps
WOD: 21-15-9
push press
pull-ups
Cash-Out: Accumulate 1 minute of downward dog
Buy-In: 20 squats, 20 push-ups, 20 sit-ups, 20 pull-ups
WOD: 10-9-8-7-6-5-4-3-2-1
burpee broad jump
lunges
KTEs
Cash-Out: Pull-up practice! Are you there yet?
Buy-In: Coach Boz OHS warmup
WOD: OHS, 5R @ 85%
Cash Out: “Cindy” AMRAP 20 minutes
5 pull-ups
10 push-ups
15 squats
Rest Day
OK, now do some pullups!
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