WPSN Weekly Training

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1

5/13/24

A) Pause Back Squats
32X1: 3 sets x 6 reps; rest 2 min
~63% of 1rm
B) Single Leg DB Romanian Deadlifts
30X1; 3 sets x 8e reps; rest 2 min
*Progress load 5-10# from last week
C) Metcon
3 rounds for time @ sustained
250m Row
250m Ski
50ft sled push (sled weight only)

2

5/14/24

A) Pause Bench Press
32X1; 3 sets x 6 reps; rest 2 min
~63% of 1rm
B) Wtd Strict Pull-Ups
20X1; 3 sets x 3-8 ; rest 2 min
*progress weight or reps from last week
C) Metcon
10 minute AMRAP
40 Cal Assault Bike
20 Push Press
10 Toes-To-Bar

3

5/15/24

10-minute AMRAP @ sustained effort:
20 Wallballs 20/14# to 10/9″
15 Power Snatch 75/55#
35 Double Unders

– Rest 5:00 –

10-minute AMRAP @ sustained effort:
20 Wallballs 20/14# to 10/9″
15 Power SNatch 75/35#
35 Double Unders

4

5/16/24

REST DAY

5

5/17/24

A) Snatch Grip Deadlift
20X1; 3 sets x 6 reps; rest 2 min
* Progress load 10-20# from last week
B) Front Rack BB Split Squats
3 sets x 8e reps; rest :90 btw sets
* Progress load 10+# from last week
C) Metcon
12-minute AMRAP @ sustained
15 Deadlifts 135/95#
10 Burpe Over Bar
8 Power Cleans 135/95#

6

5/18/24

A) Metcon
“Murph Prep”
1400m Run
20 Rounds
5 Pull-Ups
10 Push Ups
15 Air Squats
1400m Run
*Wear 20/14# vest if you can.

7

5/12/24

REST DAY

Frequently Asked Questions

You will read the workout in sequential order moving from A and going down the list of pieces. For example, A, B, C, D…

This indicates a superset. A superset is a pairing of exercises done back to back.

For example if the workout calls for A1) Back squats and A2) Sit-ups then you will perform the back squats, rest the prescribed amount of time, perform the sit-ups, rest the prescribed amount of time, and then return to the Back squats.

This is the prescribed tempo at which you will move through the exercise. For example, using back squats, you will descend down to the bottom for three seconds, you’ll pause for “zero” seconds, eXplode up, and then take one second at the top of the rep.

3 – 3 sec down
0 – 0 sec in the bottom
X – Explode up
1 – 1 sec at the top

If a metcon calls for a sustained pace that means that you should be moving at your fastest repeatable pace. So, in a 10-minute workout, if the first round takes you 2 minutes then every round should take you 2 minutes. If you are getting slower then you are not moving at a sustained pace.