Focuses for March

To make the Weakness Wod the best system for working on your weaknesses, each emphasis group is on a periodized progression with each month giving a new focus so the sessions and movements do not become stagnant. Here are your focuses for the month of March:

  • Endurance - Intervals and Work/Rest Paces
  • Gymnastics - Bar work and Core holds
  • Strength - Building the Hinge, Lower body Pulling

One of the best functions about this system is that you can switch your focus any month you would like, ex: January weakness emphasis you choose is gymnastics, then you decide to switch to strength for February. *Just remember, progress takes time and consistency, and each month is a new focus for each group. There are 3 levels to the Weakness Wod for the strength and gymnastics emphasis: Beginner, Intermediate and Advanced. There is only 1 level to the endurance emphasis. An example of what is attainable for each level would look like:

Gymnastics:

  • Beginner: looking to perform or would be able to perform unassisted pullups
  • Intermediate: close to getting their first muscle up
  • Advanced: are able to perform muscle ups but needing to improve technique, capacity, and strength within that movement

Strength:

  • Beginner: needs to build foundational strength to support more complex resistance movements
  • Intermediate: has a good base for stength movements but needs to improve technical movements
  • Advanced: are able to perform muscle ups but needing to improve technique, capacity, and strength within those movement