· What is Weakness Wod?
Weakness Wod is your program that will help you get better at your weaknesses faster than anything else. We program daily accessory workouts of the day that are around 15 minutes or less. You will choose an emphasis to improve on: strength, gymnastics, or endurance, or if you don't know which path would be best for you, we can help with that. This system is optimal for the beginning exerciser to intermediate competitor to advanced athlete. No matter how new or expert each athlete is in the sport of fitness, there is always room for improvement!
· How do I use Weakness Wod?
Once you subscribe to any of the levels of training we will send you an invitation from "Team Buildr"- the mobile training app we use for all of our athletes. All of your daily wods with video explanation will be found on the app. Each athlete will be able to see all previous workouts and the current week of training (Sunday-Saturday.) We do not release future weeks of training early due to the surprise factor and we do not want athletes thinking about any training outside of the present.
· How do I know which weakness emphasis to choose?
Sometimes that will be an obvious answer. For example if you can back squat 405/275 and run a mile under 6 minutes but can not do muscle ups, handstand pushups or pistols then your weakness focus should be gymnastics. The following is a list of common assessments in which you can assess yourself. If your weakness is not obvious then we can help assess your correct weakness by having you copy and paste the following list and entering your statistics into an email to us.
1RM Clean and Jerk
1RM Back Squat
1RM Front Squat
1RM Strict Press
1RM Deadlift (No Sumo)
Max Ring Dips
Max Strict Pull-ups
Max Unbroken Pull-ups (any technique)
Max Unbroken Ring Muscle Ups
Max Bar Muscle Ups
Max Strict Handstand Pushups
Max Handstand Pushups
10 minute Air Bike for max calories
500m Row for Time
2K Row for Time
60 min row for max meters
400m Run Time Trial
1 Mile Run Time Trial
Fight Gone Bad
· What is the philosophy behind the Weakness Wod programming?
The philosophy is simple: get better at what you suck at! Like stated above, we are here to help athletes juggle the "Three Headed Monster" in the sport of fitness. The goal to progressing with fitness, especially in a competition setting, is not to be the strongest, or the fastest, or the most skilled individual there (even though those things are great.) The goal is to, by Crossfit's definition: be increasing work capacity across broad time and modal domains. To do that there needs to be improvements in all areas of fitness with more emphasis on the weakest link.
Is this the only programming I should do?
Our program is not intended to be your only training you do in a day but instead an individualized extension focusing on your main weakness. These weakness wods should be on top of your regular crossfit classes, home workouts, or daily metcon.
Who is Weakness Wod for?
Weakness Wod is for anyone and everyone who is looking to increase their fitness capacity through getting stronger, improving gymnastics skills, or increasing their aerobic capacity. 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:
- 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
When should I do Weakness Wod?
The best time to do Weakness Wod is right after your main workout so you are already warmed up. However, these sessions can be done anytime: before or after a workout, as its own training session, or away from your main workout.
How can I cancel my subscription for Weakness Wod?
*There is a 30 Day Written Notice on cancellation. You can cancel at anytime by emailing Weakness Wod at firstname.lastname@example.org or filling out the Cancellation form below.
· Why is a goat your logo?
GOAT stands for: "Greatest Of All Time" or a weakness that one focuses onto improve as a whole. Your GOAT in the sport of fitness is a movement that you are not good at. It could be anything; barbell movement, gymnastics, body weight movements, kettlebells, conditioning, or simply flexibility/mobility. The only way to get better at your goat is to attack it and work on it!