Strength and Agility Workout to Increase Your Speed

Strength and Agility Workout to Increase Your Speed
So you've built up your strength. You've doubled down on power. Now, it's time to add a bit of speed. This week is structured around the strength and agility workout. Each WOD will test your ability to change direction and move your feet—because, after all, being strong doesn't mean much if you can't move quickly and efficiently. The speedier and more agile you are, the better equipped you'll be to tackle each and every obstacle on the course.

Week 3

Strength and Agility Workout: Day 1

strength and agility workout
ISO Birddog

Dynamic Warmup: Complete 1 set of the moves below. Stationary Inchworm - 10 yards Lateral Crawl with Push-up - 5 reps on each side Reverse Lunge with Knee Extension - 8 reps on each side Spiderman Crawl - 10 yards Straight-Leg March - 10 yards

Strength + Strength: Complete 3 sets of each circuit with a brief rest in between. Dual Kettlebell Shoulder Press - 10 reps Goblet Squat to Press-Out - 10 reps ISO Birddog - 8 reps on each side

Dual Kettlebell Deadlift - 10 reps Traditional Pull-up - 10 reps Clock Plank - 60 seconds Dual Racked Carry - 10 yards

Strength and Agility Workout: Day 2

Strength and Agility Workout
Single-Leg Deadlift with Row

Active Stretching Warm-up: Complete 1 set of the moves below. Posterior Hip Rock - 8 reps on each side Quadruped Hip Rock - 10 reps Standing Pec Active Stretch - 8 reps on each side Single-Leg Deadlift with Reach - 8 reps on each side

Power + Strength: Complete 3 sets of each circuit with a brief rest in between. Medball Chest Pass - 12 reps Kettlebell Clean - 6 reps on each side Dual Kettlebell-Racked Squat - 10 reps

Kettlebell-Racked Lateral Squat - 6 reps on each side Superband Chop - 6 reps on each side Single-Leg Deadlift with Row - 6 reps on each side Dynamic Plank - 60 seconds

Strength and Agility Workout: Day 3

Strength and Agility Workout
Suspension Row

Joint Stabilizing Warmup: Complete 1 set of the moves below. Y, T, W, L - 8 reps each Miniband Walks - 10 reps on each side Standing Cobra - 10 reps Lateral Lunge with Reach - 8 reps on each side Bodyweight squat - 10 reps

SAQ + Endurance (Tabata): Complete each circuit below for the number of sets and reps Hopscotch - 4 sets forward and backward Hip Switch - 4 sets forward and backward Linear In, In, Out, Out - 4 sets forward and backward

Suspension Row - 2 sets of 20 seconds activity/20 seconds rest Suspension Squat Jump - 2 sets of 20 seconds activity/20 seconds rest Suspension Bicep Curl - 2 sets of 20 seconds activity/20 seconds rest

Strength and Agility Workout: Day 4

Strength and Agility Workout
90s Active Stretch

Active Stretching Self-Myofascial Release Deep Breathing - 2 sets of 10 breaths Spiderman Active Stretch - 2 sets of 10 reps on each side 90s Active Stretch - 2 sets of 10 reps on each side Hang Clean Active Stretch - 2 sets of 12 reps Floor Lat Active Stretch - 2 sets of 10 reps on each side Side-Lying T-spine Rotation - 2 sets of 10 reps each side Quadruped Hp Rock - 2 sets of 12 reps on each side Birddog - 2 sets of 10 reps on each side

Strength and Agility Workout: Day 5

Strength and Agility Workout
Push-up

Crawling warmup: Complete 1 set of the moves below. Leg Cradle to Reverse Lunge - 8 reps on each side Single-Leg Deadlift to Lateral Lunge - 8 reps on each side Lateral Crawl - 10 yards High-Knee Skip - 10 yards Lateral Skip - 10 yards

Strength + Strength: Complete 3 sets of each circuit with a brief rest in between. Kettlebell Deadlift to Goblet Squat - 8 reps Hand Staggered Push-up - 6 reps on each side Plank Walk - 12 reps

ISO Squat Row - 10 reps Crush-Grip Pull-Up - 10 reps Side Plank Row - 6 reps on each side Bucket Carry - 10 yards

Strength and Agility Workout: Day 6

Strength and Agility Workout
Straight-Leg Sit-up

Static Stretching Warm-up: Complete 1 set of the moves below. Standing Hip Flexor Active Stretch - 8 reps on each side Standing Adductor Active Stretch - 8 reps on each side Superband Lat Active Stretch - 8 reps on each side Lateral Leg Swings - 8 reps on each side Hinge with Reach - 10 reps

Endurance (Tabata): Complete each circuit below for the number of sets and reps indicated with a brief rest in between. Burpee - 2 sets of 20 seconds activity/20 seconds rest Alternating Rotational Lunge - 2 sets of 20 seconds activity/20 seconds rest Straight-Leg Sit-up - 2 sets of 20 seconds activity/20 seconds rest

Kettlebell Swing - 2 sets of 20 seconds activity/20 seconds rest Kettlebell Clean - 2 sets of 20 seconds activity/20 seconds rest Push/press - 2 sets of 20 seconds activity/20 seconds rest

Strength and Agility Workout: Day 7

Strength and Agility Workout
Bear Crawl

Active Recovery Self-Myofascial Release Deep Breathing - 2 sets of 10 breaths Bear Crawl - 2 sets of 6 reps on each side Quadruped Hip Extension - 2 sets of 6 reps on each side Active Palm Plank - 2 sets of 30 seconds Walking Heel to Butt with Reach - 2 sets of 10 reps on each side Walking Single-Leg Deadlift with Reach - 2 sets of 8 reps each side Lateral Lunge with Reach - 2 sets of 8 reps on each side 5K Walk