WOW 33 features one of my all-time favorite training templates, ATLR Stacks.
T: Thunder (Heavy)
L: Lightning (Medium)
R: Rain (Light)
Here's how it works:
ACTIVATION: This is a lower-intensity, lighter loading movement designed to lock-in perfect joint positioning and activate the target musculature. It should warm you up, not wear you down. Perform 10-20 reps or 30-60 seconds of work.
THUNDER: This is a heavy loading move or high-intensity/tension variation to develop strength or power. Shoot for 5-10 reps based on equipment access and fitness level.
LIGHTNING: This is medium loading move to develop speed. The intensity or load should be 25-50% less than the previous move to take advantage of the contrast training effect. Shoot for 5-10 reps based on equipment access and fitness level.
RAIN: This a light loading move or low-intensity variation to develop stamina and endurance. The focus here is pump and burn metabolic stress to the targeted body zone(s). Perform max reps or a max hold for 1-2 minutes of work.
Rest 30-60 seconds between each move within a stack. If doing multiple rounds of a stack, rest at least 2-3 minutes or move on to another non-competitive stack. Perform a single stack as a starter, finisher or mini-workout. For a full workout do 1-2 rounds of each stack in the order listed. If focusing on a single stack per session, perform up to 3 total rounds.
STACK 1: HIP-DOMINANT STACK
A: Glute Bridge or Hip-Thrust Variation Hold
T: Heavy Hip-Hinge or Sumo Deadlift Variation
L: Long Jump or Swing
R: Glute Bridge, Hip-Thrust or Sliding Leg Curl Variation (Max Reps or Hold)
STACK 2: UPPER BODY PUSH STACK
A: Scap Pushups, Scap Presses or Bear Crawls
T: Heavy Presses, Weighted Dips or Advanced Pushup Variation
L: Speed Presses, Speed Punches or Plyo Pushup Variation
R: Light Presses, Pushups, Crawls or Single-Joint Isolation (Chest Flys, Front Raises or Triceps Work)
STACK 3: KNEE-DOMINANT STACK
A: Wall Sit
T: Front-Loaded Box Squat (or Any Squat Variation)
L: Box Squat Jumps, Box Jumps or Vertical Jumps
R: Wall Sit or Bodyweight Squat Variation
STACK 4: UPPER BODY PULL STACK
A: Hangs, Scap Pullups, Crab Walks or Band Pull-Aparts
T: Heavy Hip-Hinges, Rows, Carries or Deads, Weighed Pullups or Inverted Rows, and Power Pulls (Cleans, High Pulls or Snatches)
L: Slams, Swings or Speed Pulls
R: Chest-Supported Rows, Light Carries, Hangs or Single-Joint Isolation (Biceps Curls, Reverse Flys, Abs Wheel Rollouts or Shrugs)