POWER ATHLETE WOD with Dwayne Fishel
Warm up
Crossover Symmetry
1 cycle though the 7 movements, 10 reps per movement
3 rounds – scapula and core activation
Scapula depression, 10 reps
Hang relaxed from pullup bar, keep arms straight, pull shoulders/scapula back
Strict pullup, 5 reps
Contralateral dead bug, 30 sec
3 rounds – CNS prep
3 seated box jumps (24/20)
Pick something you can get onto easily, land in a good athletic position, focus on exploding out of the seat (flat bench works well) – These are controlled and focus on power/explosion, step off and repeat for 3 reps
Bounding zig-zag hop to 5 yd burst sprint
Pick a line and bound forward to left, then to the right across the line – take 5 bounds then into a 5yd burst sprint on the last one
Strength
5 rounds 2 min rest**, increase weight – think about where you start!!
Complex: 3 deadlifts into 3 power cleans
Note: These are not touch and go, come to a complete stop/pause at the bottom on all reps, think about your starting weight and try to increase each round and work towards the maximum weight for the complex
**During the 2 min rest execute 3 shin hops to broad jump (scale option – 1 explosive vertical jump to 1 broad jump)
Conditioning
3 rounds
Landmine push press 15 each arm 70/30 (weight on the end of the bar, do not count the bar weight itself)
Lateral plyo skiers, 20 reps
