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The exercises in each training have higher difficulty and are interdependent as a learning sequence. (S) behind every exercise in the WAC training means it is related to Snatch, idem dito (C) Clean and (J) Jerk.
WAC-1
1 High Pull Wide (S)
2 Back Shoulder Press (J)
3 Overhead Squat (S)
4 High Pull Small (C)
5 Deadlift (S/C/J)
WAC-2
1 Power High Pull Wide (S)
2 Push Press (J)
3 Overhead Squat (S)
4 Lunge (J)
5 Hang Pull Small (C)
6 Deadlift (S/C/J)
WAC-3
1 Drop Snatch (S)
2 Clean Press (J)
3 Drop Lunge (J)
4 Power Pull Small (C)
5 Back Squat Jump (C)
6 Romanian Deadlift (S/C/J)
WAC-4
1 Dead Hang Stretch Snatch (S)
2 Hang Snatch Pull (S)
3 Front Squat (C)
4 Power Clean (C)
5 Power Press (J)
6 Split Jumps (J)
7 Good Morning (S/C/J)
WAC-5
1 Hang Snatch (S)
2 Snatch/Clean Pull (S/C)
3 Front Squat (C)
4 Hang Clean (C)
5 Split Jumps (J)
6 Semi-squat Press (J)
7 Good Morning (S/C/J)
WAC-6
1 Snatch (S)
2 Snatch Pull (S)
3 Front Squat (C)
4 Clean (C)
5 Clean Pull (C)
6 Back Squat (C)
7 Jerk (J)
8 Good Morning (S/C/J)
Aerobic Training
Due to the fact that the WAC fitness program has not been around for all that long. Only a limited amount of studies have been undertaken. Having said this a first experiment revealed that the average heart rate of group of 54 participants who completed step 6, 3 times with a 1 minute break between each set, was in excess 80 percent of the maximum heart rate (high intensity aerobics).
Weightlifting Performance
The same pupils did a weightlifting competition (IWF-rules). Each participants had to do 3 snatches (Females: on 15 kg, 17.5 kg and 20 kg and Males on 20 kg, 22.5 kg and 25 kg) and 3 clean and jerks (Females: on 20 kg, 22.5 kg and 25 kg and Males on 25 kg, 27.5 kg and 30 kg). The median-score was 5 good (out of a maximum 6 attempts).
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