If you have a big functional fitness competition coming up, then you need an awesome WOD competition program. This program is designed to take your from your current fitness level, and get you into top shape in 7 short weeks. I should warn you that this plan is not easy, nor is it for the faint hearted. Keep reading to see if it’s the right program for you.
This functional fitness plan is difficult. It encompasses a total of 40 WOD’s and 40 strength sessions, which should average out to 5 sessions per week. It is focused specifically for intermediate and advanced athletes. It also places heavy emphasis on the types of movements that reliably appear in popular functional fitness WODs, over the past several years. Here’s a quick overview of the WOD competition program.
7 Week WOD Competition Program Goals
- Designed to increase your anaerobic power output for the 10-15 minute time domain
- Ideal for building mental toughness for max effort WODs
- Increases movement efficiency with common competition movements
- Train 5 days per week in the gym
Like many of my other functional fitness, and hybrid training programs, this program has a specific goal, for intermediate athletes. If you are newer to training with WODs and Metcons, then your first step is my beginner program before trying this 7 Week WOD Competition Program.
Don’t forget that I’ve also provided a free download with each of the 40 workouts, to take your fitness to the next level. You can find that free PDF download below.
Here is the link to the FREE PDF of the 7 Week WOD Competition Program.
You’ll notice that as we get into the meat of the WOD competition program that I do not list days on any workout. Your schedule is exactly that, yours. Instead, I have listed them in numerical order. They are designed to be done from 1 to 40 in correct order.
If you plan on doing this program, then you know your body pretty well by now, and will know when to take a rest day. Most athletes will take 2 rest days per week, but don’t be afraid to add in an extra if you need it.
It’s important to note that there are actually two versions of this program. The version you will see below, which is included in the free PDF, is a more basic version. In fact, it was the very first version of this functional fitness program that I wrote.
Since then I’ve had thousands of athletes work through this fitness plan, and I’ve been able to adjust a few aspects of the programming to make it even more effective. If you’re an athlete that likes to have a detailed daily plan, then it’s a good idea to check out the premium version below. The premium version has specific daily warm up progressions, percentages on all lifts, and coaches notes for each WOD.
Now that we’ve covered some of the basics for this amazing competition program, let’s get into the details of each week. Make sure to read through all the weeks, as I’ve included notes on various aspects of the program, under each section, to make it your best training plan.
Week 1
This first week is designed to allow you to acclimatize to the workload. Each training day should take you about an hour to complete, including a warm up and cool down. The strength work on workouts 1 and 2 will be fairly hard. Based upon my own trials, I think you’ll find it more of a challenge for your lungs than your muscles.
The WODs, on the other hand, are fairly difficult all week. This week is going to be one of the more difficult weeks, as you won’t be used to this type of program yet. Keep in mind, if you can’t complete this week, then you probably don’t have any business even attempting the following weeks, as they only get harder.
If you can’t do all the movement as prescribed, that’s fine, we all have different fitness levels. I recommend checking out this article, where I cover how to correctly modify or scale WODs and Metcons. Now, let’s get to week 2.
Week 2
This week is similar to last week, with an increase in volume for the strength work, given the same time constraints. This will allow you to get used to pushing hard on heavy loads while you are tired, which has become a fixture in the competitive season.
Six sets is difficult, but I find it useful to tell myself while I’m doing it, to just get to set 4. Once I’m there, it’s not so bad to finish up. Positive mental talk can do wonders for your performance. In fact if you listen to successful CrossFit athletes you’ll often hear them give very similar advice.
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Week 3
I’m not going to lie, this week sucks. It’s a lot of volume for the strength work, but hold on, because this is the most volume for the cycle. By now you should be very used to this style of training. You know how the lifts are combined with WODs, so don’t wimp out, and get them done.
Like any good fitness program, you have to push your body hard, and then give it time to recover. This is the portion of the program where you really start to push your limits.
You need to be cognizant of your recovery. If you are feeling miserable and sore and can’t even warm up properly for a workout, then you need to take a rest day, maybe two. Remember, I’m relying on you to make that determination. If you are merely sore, and feeling ok, then you should probably push on. Let’s get to week 4.
Week 4
This is the first week of the next cycle. Gone are the day’s of the EMOM 6×5 which you might think is a good thing. You should be asking yourself, what’s coming that’s worse? We’ve changed the strength work to a fairly short time frame at a set 75%. Again, this is not something I would program for a novice, as you need to be able to maintain good form under fatigue.
You must be smart enough to know when to push these reps and when not too. Don’t grind out bad reps during the strength work, you need to hit difficult reps, with acceptable form. Notice I say acceptable because when you are this fatigued you will not be using ideal form, but you should be using safe form.
For the WODs you really need to get into the mentality of fitness competitions. You have to be smart with your pacing and really push yourself, because every rep matters. These are not particularly long WODs, so really use max effort here. Now, on to week 5
Week 5
The goal of this week is to increase volume while increasing your power output, as defined by work increased per unit of time. By this time, your body should be making some physiological changes, allowing you to tolerate more volume.
Moreover, you are probably mentally strong enough to do this amount of work quicker, thus increasing your output. Keep in mind that while your body does change, your attitude changes faster, so stay positive and remember that you can work hard. It’s only a few more back squats right? Next, let’s talk about week 6.
Week 6
This is the last full volume week before we start a gradual deload into the first week of the season. This will feel like a difficult week, especially with the 11min intervals, for the strength work. Notice I’ve made some effort to reduce the difficulty of the WODs. They are meant to be more of an aerobic capacity conditioning session, than something that will leave you lying on the ground for an hour. Next, is the final week.
Week 7
This week you will see that there are still some heavy lifts in there with the 5×1, but the volume has been reduced dramatically. By now you are probably feeling a little beat up, and that’s ok. It’s how you’re supposed to feel.
During the strength training portion, you’ll probably find that you don’t feel great during the warm up, but you will be able to get through the lifts surprisingly well. The WODs are also a little bit lower in difficulty as well. All this is designed to keep the positive adaptations that you’ve worked so hard for, and allow your body to recover from the stresses of those previous weeks. Now let’s talk about the transition week.
Week 8
What, 8 weeks in a 7 week program?! I know, I know, I shouldn’t have, but the transition into the first competition WOD is important and it must be managed carefully. Going from your normal workout routine, to a rest day, to a competition is not a smart way to transition. Although if you do, please put it on social media for all of us to enjoy!
You’ll notice that there are still a few heavy lifts, but the WODs have really dropped way down. This is a great way to to do useful work in the gym, with a few focus pieces, while ensuring recovery before your first competition WOD.
Final Thoughts
By now you are probably cursing my name, and sorry you ever read this article, but if you’ve completed this program you should be proud of yourself. Likewise, you will be well set up to have your best WOD competition ever.
The important thing for any goal is to have a great training program, and now that you have successfully executed this one, you’re ready to crush your next functional fitness competition.
Like this program but want a little more? Here you go!
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Is anyone following this program? if so what are your times on the WOD’s? a couple of us are looking for something to compare to.
I am starting this program today. I’ve tried a few other open prep programs in December and this one honestly looks the most promising.
Thanks Shane it means a lot. Feel free to post any questions or concerns you have here and I’ll be happy to answer them. Good luck.
Workout 1:
75-245lbs for 6×3 Male Rx, 100-125lbs Female Rx
5:37 – 11:40 Male, 5:07 – 13:55 Female
Workout 2:
Male: 135-305 for 6×3 DL, Female: 65-215lbs Rx
Male: 55-127 Rx Reps, Female: 50-117 Reps Rx
Workout 3:
Male: 35-60lbs Dip, 15-45lbs Female Rx
Male: 17:50 – 7:42 Rx, Female: 20:00- 8:53 Rx
Workout 4:
Male: 175-225lbs Rx, Female: 83-103lbs Rx
Male: 2:29-1:57 Rx, Female: 3:09-1:58 Rx
Workout 5:
Male: 0-45lbs Rx, 0 lbs female Rx
Male: 8:54-9:48 Rx, Female: 8:32-6:58 Rx
Workout 6:
Male: Front squat 185-245lbs, WOD 12:28 Rx – 7:31 Rx
Female: Front Squat 113-125lbs, WOD 11:58 Rx- 8:00
Workout 7:
Male: Deadlift 185-325lbs, 168 Reps
Female: 133-165lbs, 124 – 168 Reps
Workout 8:
Male: Dips 50-90 lbs, 224-513 Reps
Female: Dips 25lbs, 289-334 Reps
Workout 9:
Male: Clean 155-195lbs, 2+23 – 4+5rds rx
Female: Clean 88-113lbs,3 – 3+5 rds Rx
Workout 10:
Male: Pull Up 25-60lbs, 10:01-8:15 Rx
Female: 0 lbs, 11:00-12:06 Rx
Great program so far Jake. If you get a chance can you post weeks 3 & 4 Numbers. Getting stronger the Squat and Deadlift AMRAPS are Awesome ! haha
Workout 11:
Male: FSquat 115-245lbs, 7:54-4:45
Female: Fsquat 85-150lbs, 9:41-3:45
Workout 12:
Male: Deadlift 95-305lbs, 15:30-8:14
Female: Deadlift 105-210lbs, 11:14-5:14
Workout 13:
Male: 10-70lbs, 54-149 reps
Female: 10-40lbs, 75-22 reps
Workout 14:
Male: 135-185lbs, 4:14-3:52
Female:70-105lbs, 4:42-4:12
Workout 15:
Male: 20-55lbs, 17-171reps
Female: 0 lbs, 15-119 reps
Workout 16:
Male: 1 X 54 @ 135 LBS – 1 X 24 @ 295 LBS, 100 – 496 reps
Female: 1 X 42 @ 35 LBS – 1 X 35 @ 200 LBS, 185 – 495 reps
Workout 17:
Male: 1 X 24 @ 83 LBS – 1 X 29 @ 205 LBS, 12:30-6:42
Female: 1 X 115 @ 46 LBS – 1 X 70 @ 135 LBS, 9:56 – 8:48
Workout 18:
Male: 1 X 45 @ 35 LBS – 1 X 36 @ 185 LBS, 10:10 -5:12
Female: 1 X 35 @ 53 LBS – 1 X 35 @ 115 LBS, 11:57 – 4:05
Workout 19:
Male: 225lbs, 5:10
Female:55-165lbs, 3:20 – 2:30
Workout 20:
Male: 25 – 70lbs, 224-302 reps
Female: 0 lbs, 230-302 reps
Hey Jake just wanted to give you a shout out we had PR’s all last week on all of our lifts Alan did a 300-pound push press and a one-minute PR on Fran, I PRd deadlifts, push press, Clean , C&J and close to a minute PR from two months ago on Fran 4:08 today 4:53 just before we started the program. Justin PRd deadlift, Clean, Push Press and C&J
I just started the program and my stats today we’re 115# for front squats and 12:26RX for the workout. I’m not an advanced cross fit individual, but have been doing it for almost 2 yrs.
Stats sound pretty good to me. Keep working and let me know how it goes for you. I’ll be happy to answer any questions you have as well.
Workout 2.. 145# DL and 90reps for the workout. Let me just say I have a difficult time with snatches. My technique is not the greatest and I have to really concentrate to not lose my form so I’m pretty happy with 90. Thanks for this program!
If cleans or snatches say just that instead of power cleans or snatches am I supposed to be doing squat cleans or squat snatches?
I’m stupid- can you explain 7min of squats?
Yep no prob. The goal is to do as many reps as possible of back squat with the assigned weight. The strategy is up to you. You can try doing a certain amount every minute, or by when you feel ready, but just keep squatting for 7 min.
Thanks
How should I perform the transition from WOD1 to WOD2 each day? I mean is there a rest time between them, etc…
I think 5-10 min rest is fine, but you should play this by ear. I normally set up my equipment for the next wod then take a few warm ups. Rest a minute then go.
Just started this program today. Not too bad of a start. Front squat at 165lbs and 10:06 for the WOD.
Was aiming for sub 10 but I’m currently running on 3 hours sleep so not overly disappointed. Keen to see where I can go with this next 8 weeks! 🙂
Great work. I think you’ll find you can really start to push on the strength work in a few weeks. Keep us posted!
Is there any consideration for Master’s athlete’s in the program. I’m thinking of Handstand Push-ups, Muscle Ups. Load on bars, etc.
Let me know.
Thank you.
Alex,
There’s nothing specific for masters. I can tell you that we had several masters do this programming at Crossfit Annandale. Some did it Rx, and some scaled a fair amount. If you have some particular scaling questions, let me know and we’ll get you sorted. Thanks.
Jake
Let’s see how the old man does. I’ve I’m in a metcon and just flailing, I’ll scale back. I’ll probably use an ab mat for HSPU’s.
Thanks!
If* I’m in a metcon..sorry bout that.
Hi Jake,
RE workout 14, does it go like this:
300m ME Row
3 mins rest
300m ME Row
3 mins rest
300m ME Row
3 mins rest
300m ME Row
Much appreciated !
Luke,
You’ve got it right. Have at it!
Thanks for your reply Jake, appreciate it.
Regarding weeks 4, 5, 6, is the idea to increase the power output through the weeks (ie week 4 might be 6 reps/min, week 5 7rpm, and week 8 8rpm) ?
Luke,
You’ve got it right. This type of training should increase your bodies ability to recover from heavy repeated efforts, and you should be able to increase reps.
Hey Jake,
Why do your workout results have a weight range for the strength portion? Is that warm up weight to working weight?
Thanks for this programming. Just finished workout 14 and am enjoying the results I’m seeing.
Thanks Sam,
The strength portion is generally done in two ways. The first will be a prescribed percentage of you rep max. That is the working weight for the EMOM for example. Otherwise it should specify that its AHAP or as heavy as possible. I don’t specify what weights you should warm up at. Hope that helps and let me know if you have any other questions.
So for workout 14 when you write:
Workout 14:
Male: 135-185lbs
You are saying you did the cleans at 135 because your 1 rep max is 185?
Thanks again!
Sam, those are the results from males at my gym when they did this program. You should stick to your percentage specified.
Hey Jake,
This is great stuff. About to start week 7. For the 5×1 is that meant to be the same weight across the 5 sets? And when you say go for a beer max if you feel like it, do you mean a new 5×1 max or a new heavy single max?
Thanks again,
Sam
They don’t all have to be the same weight. They just need to be 5 heavy singles. If you feel good the feel free to try for a new PR, if not just stay comfortably heavy. Hope that helps.
Super helpful. Thanks!
Hey Jake,
Can you please explain the 6×3 Front squat EMOM for 6min @ 70% of 1RM ?
I have to do 3reps in a min for 6mins?
70% is the total body of my weight?
and what is 1RM rep max again ?
Sorry, got confused
Lets say your 70% front squat is 200lbs. In this case you would front squat 3 reps at 200lbs at the top of every minute for 6 total minutes. 1 RM is the maximum amount of weight you can lift in that movement. Let me know if you have any other questions.
What kind of weight should we use for workout 34. Like what % of max do you think would be good to be more specific. Thanks in advance
On this probably around 85-90% ish. IF you feel strong then go for it.
What % of our max should I do for workout 34?
85-90% is a good goal to shoot for. If you are feeling strong go heavier.
How to understand every 3’ on the 1’?
Can someone please explain to me.
Answered above
Every 3min on the min explanation please
This mean that you start the work on minutes: 0, 3,9 etc. You have 3 minutes for each interval
Thank very much
Hey Jake, this is EPIC brother!! Thank you for putting this together.
I am on week 10 of ‘6 Weeks of Muscular Growth for Functional Fitness Athletes (Part 2)’ and have just realised you have this 7 week open prep program which I’m now hanging to do!!
You reckon I could do it once finished part 2 of Muscular Growth? Even if open 2022 is still 6 months away? Whens the best time to do the open prep program?
Thank you for your coaching brother…it’s changed my training!!
Hey Jake,
I started using your plan 8 weeks out to competition, and so far, I’m loving it! I am just wondering if you have given any thought or considerations towards the workouts you would suggest mid-competition. I know last year I struggled with how to load my weeks between the open workouts, and given that it spans over a 5-week period I would be quite curious to hear your thoughts on how to create a workout schedule that allows you to keep moving forward, while remaining fresh for competition dates.
Let me know what you think. Thanks!
Yes! This is exactly what I was hoping for!
Thanks a lot, Jake. This is all very much apprecaited! 🙂
Awesome let us know how it goes!
Hey Jake,
Just wondering if you have times/weights for workouts 21+?
If you could post these I would really apprecaite it!
Sorry I don’t have those records. Our gym switches systems so I wouldn’t have access to how well they did for that portion. But if you have question about a particular wod let me know and I can give you some ranges to shoot for.
the question is what program shoud i follow it ? sry my english, im spanish xd i m in “crossfit” about 2 years but i wanna MORE i wanna try lvl up my body, speed, strenght… trying compet im in 40 years now, start in 7week program ? first program of strengh, 12 week muscular enduran cycle… where can i start pls ?
1.65 and 73kg about 15% fat 140 squat, 170 DL, 100 benchs press, 74 press strict 100 front squat, 93 clean perhaps 70 in snath if i could get a good technique ehehe
thanks a lot
I would try 12 weeks of muscular endurance cycle. Right now you need to work on increasing your strength.
there isnt 12 weeks muscular endurance.. ? there is time until 10 october the idea is, medium-high volumen to get better strenght + cardio or better stamina to get hight reps without be tired ?
Competitors program ? 6 week muscular growth + running plan or aerobic so skyer+ bike + row 3 round with 12 kcal something like that ? hehe
im going to start today this weekd the first there is 8 week exactly until open what would do u do ? im in intermedi/advancen a couple step to competitors hehe THANKS A LOT
The 6 week muscular endurance is 12 weeks with part one and two.
Workout 12 question: are the jerks supposed to be split, power, or just a STOH?
STOH unless you have to split jerk.
Probably a dumb question but for the Strength portion are the cleans, full cleans?
Any time you see clean it’s a full squat clean. Otherwise I always spell out power or hang etc.
If I’m adding the 6 week pressing program to this would it take the place of the press day or do I add it on top of everything else?
I wouldn’t use it to take place of the pressing day.