Reach | WOD
Reach Functional Fitness
Functional Fitness, Functional Training, Bodybuilding, Olympic LiftingReach|WOD is ideal for the garage athlete, weekend warrior, or fitness enthusiast wanting to spice up thier training with strategically varied workouts. Unlike mindless WOD apps and books, Reach|WOD draws on the professional programming experience of Reach Head Coach Taylor Haney, and builds a progressive and formulated training plan to get you ripped, fit, and feeling your best. The program is a combination of styles resembling our other teams like Functional BodyBuilding, AMPs, and the original WOD (CrossFit).
Reach|WOD programming is delivered in 4-week blocks. Each block will have a strength and conditioning focus. What makes Reach|WOD unique is you never repeat the same workout, yet each weekday in a block is stategically planned to progress the same lifts or hit the same movement patterns. Additionally, there are competitive workouts with leaderboards so you can test yourself against other athletes with similar goals.
Training days are Monday, Tuesday, Wednesday, Friday, and Saturday. Sessions last between 45-75 minutes. Reach|WOD delivers 260 unique workouts over 52 weeks and can be started anytime and repeated for a lifetime of gains.
Prep
A
Pre WOD Pull, Hinge, Run Prep
3 Rounds for Completion: Hinge Jump x5 Bent Over DB Row x10 @light weight Bird Dog x5/side Split Jump x5/leg Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg *Little to no rest between rounds.
B
Light Jog
1 x 3:00
C
Standard Pull-Up
5 x 10
D
Rest
1 x 2:00
E
Russian KB Swing
3 x 50
F
Rest
1 x 2:00
G
Run
3 x 1000
H
Rest
1 x 5:00
I
Standard Pull-Up
5 x 10
J
Rest
1 x 2:00
K
Russian KB Swing
3 x 50
Recovery
L
Post WOD Pull, Hinge, Run Stretch
Complete Each Stretch for 2 Sets of 20-30sec: Thread Needle Prone Shoulder Pigeon Kneeling Hamstring Couch Modified Lat
Prep
A
Pre WOD Push, Press, Row Prep
3 Rounds for Completion: Push-Up x5 Banded Row x10 @light gauge DB Arnold Press x5 @5-15lbs Hinge Jump x5 *Little to no rest between rounds.
B
Rowing
1 x 3:00
C
Bench Press
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
D
Rest
1 x 3:00
Conditioning
E
Reach|WOD 1.2 "Angel"
7 Rounds for Time: 70m Row 7 Row Seated DB Shoulder Press *Stay seated on the row the entire time. Track time. DB RX: 30/20 DB Scaled: 25/15
F
Rest
1 x 3:00
G
Hip Hinge to Chest Pass
5 x 10
Recovery
H
Post WOD Push, Press, Row Stretch
Complete Each Stretch for 2 Sets of 20-30sec: Lats and Pecs Thread Needle Childs Pose Modified Pigeon
Prep
A
Pre WOD Squat, Core Prep 1
3 Rounds for Completion: KB Goblet Squat x5 @9-26lbs Plank x30sec Banded Glute Bridge x10 Lateral Monster Walk x10m both ways *Little to no rest between rounds.
B
Back Squat
10, 10, 10, 10, 10, 5, 5, 5, 5, 5
C
Rest
1 x 2:00
D
Calf Raise
2 x 50
E
Rest
1 x 2:00
F1
Russian Twist
3 x 20
F2
Alternating V-ups
3 x 20
Recovery
G
Post WOD Squat, Core Stretch
Complete Each Stretch for 2 Sets of 20-30sec: Couch Stretch Kneeling Hamstring Modified Pigeon Childs Pose Cobra
Prep
A
Pre WOD Hinge, Push, Pull, Run Prep
3 Rounds for Completion: Hinge Jump x5 Single Arm Banded Shoulder Press x10/arm Floor Seated Banded Row x10 Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg *Little to no rest between rounds.
B
Light Jog
1 x 3:00
C1
Double KB Romanian Deadlift
5 x 20
C2
Alternating KB Press
5 x 20
D
Rest
1 x 3:00
Conditioning
E
Reach|WOD 1.4 "Legionnaire"
4 Rounds for Time: 400m Run 10 (per arm) 1-Arm KB Row w/Pause RX: 53/35 Scaled: as needed
F
Rest
1 x 5:00
G
Banded Row
3 x 30
Recovery
H
Post WOD Hinge, Push, Pull, Run Stretch
Complete Each Stretch for 2 Sets of 20-30sec: Kneeling Hamstring Prayer Prone Shoulder Thread Needle Modified Pigeon Couch
Prep
A
Pre WOD Arms, Core, Bike Prep
3 Rounds for Completion: Banded Hammer Curl x10 Banded OH Tricep Extension x10 Ab Mat Crunch x10 Air Bike x5cal *Little to no rest between rounds.
B
Close Grip Bench Press
1 x 100
C
Barbell Curl 21s
3 x 21
D
Rest
1 x 5:00
Conditioning
E
Reach|WOD 1.5 "Samurai"
For Time: 40cal Air Bike 40 Plank Shoulder Taps (20 per side) 40 Plank Knee to Elbow (20 per side, opposite knee to opposite leg) 30cal Air Bike 30 Plank Shoulder Taps (15 per side) 30 Plank Knee to Elbow (15 per side, opposite knee to opposite leg) 20cal Air Bike 20 Plank Shoulder Taps (10 per side) 20 Plank Knee to Elbow (10 per side, opposite knee to opposite leg) 10cal Air Bike 10 Plank Shoulder Taps (5 per side) 10 Plank Knee to Elbow (5 per side, opposite knee to opposite leg)
Recovery
F
Post WOD Arms, Core, Bike Stretch
Complete Each Stretch for 2 Sets of 20-30sec: Tricep Wall Bicep Prayer Cobra Modified Pigeon Couch
Taylor Haney
USAW L1, Spartan SGX Coach, Professional Youth Coach Certified, Pn1 Certified -Owner and Head Coach of Reach Functional Fitness -2021 Hyrox Men's Doubles Pro US National Champ -Part-time Avenger -Guitarslinger -Husband to a beautiful wife -Father of three strapping young bucks
When you join a team you’re getting more than programming, you’re joining an online community.
Reach | WOD
Reach | WOD
Reach | WOD
