Andrew Hiller – The WFP released their workouts for the WFP Finals on Thanksgiving morning. Yes, Thanksgiving morning. I don’t know why, okay.
Either way, Hiller did NOT like the events, especially when looking at the season in totality. Thus, Hiller spent an entire hour, all 60 minutes, and wrote his own version of a WFP season.
Hiller breaks down the season with Tour Stop 1 weighted towards gymnastics, Tour Stop 2 geared towards weightlifting and the Finals is a balanced test.
Check out the video as he walks through each Tour Stop and the Finals, along with what he programmed and why he did so. And if you just want to see the workouts, just scroll down…
TOUR STOP 1
DAY 1
E1: Murph
1,600-meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1,600-meter Run
DAY 2
E2: Part A
Max Distance Unbroken Handstand Walk
E2: Part B
at 10:00,
Max Duration Unbroken Dead Hang
E3
For Time:
150 Double-Unders
90 Toes-to-Rung
180 Double-Unders
60 Toes-to-Ring
210 Double-Unders
30 Toes-to-Ring
E4: Beat Bagent
For Time:
100 Calorie Row
100 Burpees over the Rower
DAY 3
E5
For Time:
60-50-40
Double Fatbell Squats (53/35)
Double Fatbell Shoulder-to-Overhead (53/35)
E6
For Time:
400-meter Run
40 Bar Muscle-Ups
400-meter Run
TOUR STOP 2
DAY 1
E1: Powerlifting Total
1 Rep Max Back Squat
1 Rep Max Bench Press
1 Rep Max Deadlift
DAY 2
E2
For Time:
100 Calorie Echo Bike
E3
For Time:
50 Pig Flips
E4: The Barbarian
For Time:
1,600-meter Sled Drag (120/90)
-wearing Ruck (70/50)
-carrying Kettlebells (70/50)
-wearing Ankle Weights (20/10)
DAY 3
E5
For Time:
500-foot Yoke Carry (500/340)
500-foot Farmer Carry (250/175)
E6
For Time:
27 Axle Bar Thrusters (90/70)
80-foot Shuttle Run
21 Axle Bar Thrusters (110/80)
160-foot Shuttle Run
15 Axle Bar Thrusters (140/100)
240-foot Shuttle Run
9 Axle Bar Thrusters (170/130)
FINALS
DAY 1
E1: Olympic Lifting Total
1 Rep Max Snatch
1 Rep Max Clean & Jerk
*3 attempts at each lift
E2: The Combine
Max High Jump
Max Reps Bench Press (225/155)
For Time: 400-meter Run
DAY 2
E3: HYROX
1,000-meter Run
1,000-meter SkiErg
1,000-meter Run
50-meter Sled Push
1,000-meter Run
50-meter Sled Pull
1,000-meter Run
80-meter Burpee Broad Jump
1,000-meter Run
1,000-meter Row
200-meter Farmer Carry
1,000-meter Run
100-meter Sandbag Lunge
1,000-meter Run
100 Wall Balls
DAY 3
E4
For Time:
125 Drag Rope Double-Unders
250-meter Swim
125 Drag Rope Double-Unders
250-meter Swim
125 Drag Rope Double-Unders
E5: Double DT
10 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
DAY 4
E6:
For Time:
63 Box Clears (24/20)
45 Weighted Alternating Pistols (70/53)
27 Ring Muscle-Ups
E7: Acid Bath
For Time:
500-meter Ski
500-meter Row
1,000-meter BikeErg
E8: Part A
For Time:
160-foot Power Drive
16 Parallette Handstand Push-ups
E8: Part B
at 7:00
For Time:
24/20 Peg Board Climbs
E8: Part C
at 14:00
For Time:
32 Thrusters (135/95)
80-foot Power Drive
