do the WOD cycle in a repetitive way?

[Chris Cantrell]

Just wondering if anyone here for a while has noticed if the WOD cycles or not. I think I read that there are basically 16 WODs and they do cycle.

The reason I ask is that I am going to be pressed for time and I am going to need a little time each night to scale the WOD to my level. Also I wonder if there is any particular perfect WOD to start with in the cycle. For example if I started tomorrow with tomorrows WOD is it possible I am in the middle or even end of a cycle and am not starting with the optimal WOD.

What I would like to do is follow along with the WODs about a week behind what is posted. This way I will have plenty of notice what is required of me each day, I will be able to schedule my WOD around my other exercises (cardio is required for my endurance motorcycle racing events) and I will benifit from all the post that are made to the forum about each individual WOD (since I will have a week to read them before I perform that WOD).

Anyhow, my question is basically do the WOD repeat themselves in any type of cycle, and is there a optimal starting point.

Thanks very much.

[Blairbob]

Basically this is privy to the seminar but certain wods will reappear if you were to look at them for over a month.

Optimal training time to start doesn't make too much of a difference.

[Quick Start Test Smith]

I don't think there's an optimal WOD to start on, but if there is, I doubt you will experience much difference from just picking one at random.

The WODs DO cycle, though. Not exactly perfectly, but the general focus of the WODs per session do. I stole (lol, not really) Swarovski's basic WOD pattern and then went through the month of February, from a HS WOD to another HS WOD. All the way through the month's cycle.

Naturally, this is not necessarily as great as doing the WODs that Coach posts daily, but this way you know what's coming and you can plan and prepare for it. No surprises. And it's still waaaay better than a LOT of routines out there because it's still the WODs!

If you like, I will PM you the file.

[Samuel Carr]

Just go to the wod section, look at the date in the title, and then go to last week's wods and just start there. That way you'll be able to know ahead of time what they are and there will be a bunch of comments on how to scale it and what other people did

[swarovski]

as I've been mentioned earlier, here's what you may find helpful to figure things out.

Re: Pogo's Training

by swarovski on Tue Mar 15, 2011 10:25 am

my friend,

here's what I've understood so far on wod programming:

3 reactive/explosive strength wod (1 every other 3 working days)

A1 - Dynamic Push

A2 - Dynamic Pull

A3 - Dynamic Legs

4 maximal or submaximal kinetic strength wod

B1 - Handstand

B2 - Ring Series

B3 - Embedded

B4 - Leg Strength

isometrics (FSP) in general are not implemented in wod programming and have to be worked separately

here's how the monthly pattern seems to be laid out:

¦A1-B2-B3-A2¦B4-B1-A3-B2¦B3-A1-B4-B1¦A2-B2-B3-A3¦B4-B1

¦-01-02-03-04¦05-06-07-08¦09-10-11-12¦13-14-15-16¦17-18

wod110314 was number 13 in the sequence above, ie: dynamic pull.

A's are performed as 4 rounds

B1 are performed sequentially

B2-B3 are performed as 3 sets

B4 are performed either as 3 sets or rounds

As for exercise selections, those follows a pattern as well but are just too many for a concise note.

example: wrists pushups always ends A1 and B1; bridge wall walks ends B3; hip extensions B4; etc.

hope it helps to work around your time zone differences.