HOME WOD – Wednesday 9 September 2020
This is a great test in knowing limits. There is a fine line between when you should rest more and when you should pick up the kettlebell and attempt your set. Some athletes will be a little better at knowing this than others, but today is a good opportunity to get better at riding this fatigue line.
Briefing video
Daily Board
WARMUP
(5-10 min.) WUWO Shuttle run warm-up
Start with 1 x 20 m shuttle run. Then, every 30 sec. add another shuttle. Keep adding shuttles until they cannot perform any more within the 30 sec. People usually start dropping out around 6 or 7. Have them miss one and try to jump back in for a few more until everyone starts dropping off around 8-9.
* The goal is to get warm, so make a judgement call on when you think they are all done. If no one is keeping up, then they are probably both warm and done!
WORKOUT PREP & WORKOUT
Everyone
(10-15 min.) Prep for workout
With their working weight kettlebell/dumbbell/house object, as a group perform 8-10 reps of each movement:
Halos
Single arm strict press
Deadlifts
Single arm russian swings
Double arm russian swings
Full swings
* rest as needed between movements.
Run 200 m at a moderate-fast pace.
* Rest as needed, then prep as needed before the workout.
(20 min.) Perform workout
WARMDOWN
30 sec. -1 min. Each Side pole/wall stretch
90 sec. Wall facing stretch
90 sec. Each side – Supine Pigeon
800 m run
50 Deadlift jumps
Rest remainder of 8 min.
600 m run
40 Deadlift jumps
Rest remainder of 6 min.
400 m run
30 Deadlift jumps
Scoring
Complete the workout!
Scaling
Runs: Reduce each distance by 100 m.
Deadlift jumps: Omit the jump portion, which will turn it into a wide stance good morning with a ground tap.
WOD Goal
The focus is the run efforts. You should be done hard. You should run faster than you normally would if you are doing 400 m repeats in a workout. The pace you start with for the 800 m will be aggressive, but the goal would be to hold this across the 600 m and the 400 m and then if possible, and depending on fatigue, give it a little more for the 200 m. The 400m set will be the hardest, but at this point you are way past halfway so that should give you a little confidence 🙂
This is a great test in knowing limits. There is a fine line between when you should rest more and when you should pick up the kettlebell and attempt your set. Some athletes will be a little better at knowing this than others, but today is a good opportunity to get better at riding this fatigue line. If you pick it up too early, you run the risk of failing the set, if you wait too long, then you are wasting time standing around. The load should be so that the majority of your athletes should be able to come in from the run, take 3-5 breaths and pick up the kettlebell. It is intended to be light and fast, don’t be tempted to go up in load. You should be able to turn these reps over fast!
* The deadlift jumps for the unloaded version do not need to be done unbroken. But, if you would like to enforce the same penalty as the other two tracks, feel free to!
Since the running is a big portion of the workout today, you are getting a similar dose as the other two loads. If you have something you can swing, use it, otherwise perform deadlift jumps as the unloaded option.
800 m run
50 DB Swing unbroken
Rest remainder of 8 min.
600 m run
40 DB Swing unbroken
Rest remainder of 6 min.
400 m run
30 DB Swing unbroken
Rest remainder of 4 min.
200 m run
20 DB Swing unbroken
Scoring
Complete the workout!
Scaling
Runs: Reduce each distance by 100 m.
Kb/Db swings: First, omit the unbroken rule as needed. Then, reduce the reps by 10 each round. Lastly, perform russian swings as needed.
WOD Goal
The focus is the run efforts. You should be done hard. You should run faster than you normally would if you are doing 400 m repeats in a workout. The pace you start with for the 800 m will be aggressive, but the goal would be to hold this across the 600 m and the 400 m and then if possible, and depending on fatigue, give it a little more for the 200 m. The 400m set will be the hardest, but at this point you are way past halfway so that should give you a little confidence 🙂
This is a great test in knowing limits. There is a fine line between when you should rest more and when you should pick up the kettlebell and attempt your set. Some athletes will be a little better at knowing this than others, but today is a good opportunity to get better at riding this fatigue line. If you pick it up too early, you run the risk of failing the set, if you wait too long, then you are wasting time standing around. The load should be so that the majority of your athletes should be able to come in from the run, take 3-5 breaths and pick up the kettlebell. It is intended to be light and fast, don’t be tempted to go up in load. You should be able to turn these reps over fast!
* The deadlift jumps for the unloaded version do not need to be done unbroken. But, if you would like to enforce the same penalty as the other two tracks, feel free to!
Big running day today. The total volume is; 2km of running and 190/140 swings. The load is light for the swings and the volume goal is intended to be challenging for the majority. Holding on to the kettlebell/dumbbell today is going to be more of a mental challenge than physical for a lot of people. The sliding built in rest is there so you can maximise your intensity for each round. Knowing you are going to get some rest between rounds can often give a little push to get things done a little quicker.
We are prescribing a penalty if you break the swings. Each time you put the kettlebell down mid-round, you need to perform a 50-m bear crawl before you can pick up the kettlebell/dumbbell again.
800 m run
50 KB Swing unbroken (24/16 kg.)
Rest remainder of 8 min.
600 m run
40 KB Swing unbroken
Rest remainder of 6 min.
400 m run
30 KB Swing unbroken
Rest remainder of 4 min.
200 m run
20 KB Swing unbroken
Scoring
Complete the workout!
Scaling
Runs: Reduce each distance by 100 m.
Kb/Db swings: First, omit the unbroken rule as needed. Then, reduce the reps by 10 each round. Lastly, perform russian swings as needed.
WOD Goal
The focus is the run efforts. You should be done hard. You should run faster than you normally would if you are doing 400 m repeats in a workout. The pace you start with for the 800 m will be aggressive, but the goal would be to hold this across the 600 m and the 400 m and then if possible, and depending on fatigue, give it a little more for the 200 m. The 400m set will be the hardest, but at this point you are way past halfway so that should give you a little confidence 🙂
This is a great test in knowing limits. There is a fine line between when you should rest more and when you should pick up the kettlebell and attempt your set. Some athletes will be a little better at knowing this than others, but today is a good opportunity to get better at riding this fatigue line. If you pick it up too early, you run the risk of failing the set, if you wait too long, then you are wasting time standing around. The load should be so that the majority of your athletes should be able to come in from the run, take 3-5 breaths and pick up the kettlebell. It is intended to be light and fast, don’t be tempted to go up in load. You should be able to turn these reps over fast!
* The deadlift jumps for the unloaded version do not need to be done unbroken. But, if you would like to enforce the same penalty as the other two tracks, feel free to!
Big running day today. The total volume is; 2km of running and 190/140 swings. The load is light for the swings and the volume goal is intended to be challenging for the majority. Holding on to the kettlebell/dumbbell today is going to be more of a mental challenge than physical for a lot of people. The sliding built in rest is there so you can maximise your intensity for each round. Knowing you are going to get some rest between rounds can often give a little push to get things done a little quicker.
We are prescribing a penalty if you break the swings. Each time you put the kettlebell down mid-round, you need to perform a 50-m bear crawl before you can pick up the kettlebell/dumbbell again.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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