HOME WOD – Tuesday 22 September 2020
This workout is fun!! It’s a workout that has a little something for everyone. There are a variety of movements, the reps are low, it is a chipper-ish style, and it has barbell movements 😉
Briefing video
Daily Board
WARMUP
(10 min.) In Partners with a light MB (if partners not possible, use a wall/ground.)
Run 400 m passing MB
20 Quick Fire Chest Passes – sub for push-ups
20 Quick Fire Side Passes (10 each side) – sub for russian twists
10 Over the Head Backwards Toss – Take a bigger distance between each other, face the opposite direction and throw behind the head from a squat to jump position – sub for glute bridges
10 Over the Head Forwards Toss – They may need to be a little closer to each other for this version. Go from a Squat to Throw – sub for good-mornings
10 Over the Head Slams – Get closer still and slam the ball into the ground to partner – sub for mountain climbers
Run 400 m
WORKOUT PREP & WORKOUT
Fully and Partially Loaded
(10-15 min) Review and prep barbell/dumbbell movements
With an empty barbell/dumbbell review movements as;
Deadlift – hang power snatch – overhead squat – hang squat snatch – squat snatch
* Perform as many reps as needed for them to be moving well
Then, perform;
3 x 6 Hang power snatch
2 x 5 Hang squat snatch
2 x 4 Squat snatch
* For each movement, have the last round be done at their working weight, then use that load for their first set of the next movement sets.
* Then, get the load down to their hang power snatch load for the start of the workout
(10 min.) Prep bodyweight movements
Fully Loaded
10 Jumping pull-ups – don’t worry too much about the right height bar, just get them jumping and pulling somehow.
10 Kipping swings
5 x kick up into handstand hold
5 Strict pull-up or scale to jump to negative
5 Strict toes to bar or scale to attempts
5 Strict HSPU or 5 x negative lowers. Come down after each attempt.
5 Chest-to-bar Pull-ups or workout mod.
5 Toes-to-bar OR their workout mod.
5 HSPU or their workout mod.
Partially Loaded
5 x 6 point burpees
6 DB push-ups
5 kick up to handstand hold – scale to plank holds
5 strict sit-up
5 DB burpee
5 Wall lying hands-to-toes
Fully Loaded (prep for workout)
5 x 6 point burpees
5 burpees
10 Strict Sit-ups
5 4-point heel taps
10 Air squats
10 Alt. cossack squats.
* Prep for the workout as needed.
(20 min.) Perform workout
24-20-16-12-8-4
4-point Heel Taps
Burpees
Alt. Cossack Squats
1 Mile run
Scoring
Time taken to complete workout
Scaling
Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
Heel taps: Reduce the reps as needed. Lower the height of the object. Modify to a bent knee crunch instead.
WOD Goal
Instead of trying to retain a similar stimulus, we have mixed it up for you and have created a completely different workout. It still includes the 1 mile run though! 😉
For the heel taps, place two objects beside each other and heel tap over both there and back = 1 rep.
12-11-10-9-8
DB Alt. Hang Power Snatch
6-5-4-3-2-1
DB Burpees
12-11-10-9-8
SA. Alt. DB Hang Squat Snatch
Lying Wall Hands-to-toes
12-11-10-9-8
Alt. Squat Snatch
6-5-3-2-1
Strict Handstand Pushup
1 Mile run
Scoring
Time taken to complete workout
Scaling
Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
DB movements: Depending on the load of your dumbbell, modify the squat snatch to a power + front squat. Reduce the reps if You are unable to cycle the recommended reps.
WOD Goal
This workout is fun!! It’s a workout that has a little something for everyone. There are a variety of movements, the reps are low, it is a chipper-ish style, and it has barbell movements 😉
We have used three weightlifting/gymnastics couplets for the bulk of the workout, and ended with a monostructural bomb, aka a 1 mile run (1.6 k). We added the run because it compliments this workout so well, and we wanted to add that component to it. The loading decreases with each couplet. For each movement the loads are intended to be light-moderate, given the low volume.
NOTE: You perform the rep scheme 6-5-4-3-2-1 of each couplet first before moving on to the next couplet. There is no rest between the three couplets and You need to use the same barbell for all three barbell movements. You should have your weights ready to add on close to your barbells.
* If changing of weights is not possible between couplets, choose one load (most likely the middle couplet load) and stick with this for all three couplets. Adjust the volume up or down as needed.
* For PL, we have doubled the reps and adjusted some movements to fit in with the intended stimulus.
The goal is to be able to perform everything unbroken and relatively quickly. It should take you no longer than 10 minutes to get through the movement portion of the workout. You should start out with the pace You think You can hold across all the movements. Naturally, the first few movements will be done a little quicker while You are fresh, but You should try to keep everything in check during these initial rounds. Your breathing, being efficient with your barbell/dumbbell cycling, transitions etc. You shouldn’t need to rest much, if at all during the workout.
For people who will need to break the movements up but still go rx’d, that is ok. Do everything unbroken for as long as possible. You will most likely start breaking things up during the squat snatch/hspu couplet if You start fatiguing. Scale the movements as needed below.
You shouldn’t perform the couplets with the goal of leaving a lot in the tank for the run. You should have it in the back of your mind that You are running at the end and not kill yourselves, but You shouldn’t be so conservative that You can run fast. The mile run will be a brutal transition from the weightlifting/gymnastics. Your legs will feel heavy and your breathing shallow. Have you take the first part of the run to get some of your breathing back (this might never happen!) and for your legs to get used to your running gait. It isn’t going to be a comfortable mile, but You should make sure You don’t just give up once You start running. Aim to finish as strong as You can.
Goal times should be around 16-18 minutes, allowing up to 20 minutes to complete.
6-5-4-3-2-1
Hang Power Snatch (135/95 lb.)
Chest-to-bar Pull-up
6-5-4-3-2-1
Hang Squat Snatch (115/75 lb.)
Toe-to-bar
6-5-4-3-2-1
Squat Snatch (95/65 lb.)
Strict Handstand Pushup
1 mile run
Scoring
Time taken to complete workout
Scaling
Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
All weightlifting movements: Scale load as needed
Hang squat snatch and squat snatch: Scale to a power snatch + overhead squat, or to a power snatch.
Chest to bar pullup: Scale to a regular pullup, then to 2 x jumping chest to bar pullups. No bands today.
Toes to bar: Scale to wall lying hands-to-toes as needed. If You can perform toes to bar in singles with quick breaks, then You should try the rx’d version. Otherwise, scale as needed.
WOD Goal
This workout is fun!! It’s a workout that has a little something for everyone. There are a variety of movements, the reps are low, it is a chipper-ish style, and it has barbell movements 😉
We have used three weightlifting/gymnastics couplets for the bulk of the workout, and ended with a monostructural bomb, aka a 1 mile run (1.6 k). We added the run because it compliments this workout so well, and we wanted to add that component to it. The loading decreases with each couplet. For each movement the loads are intended to be light-moderate, given the low volume.
NOTE: You perform the rep scheme 6-5-4-3-2-1 of each couplet first before moving on to the next couplet. There is no rest between the three couplets and You need to use the same barbell for all three barbell movements. You should have your weights ready to add on close to your barbells.
* If changing of weights is not possible between couplets, choose one load (most likely the middle couplet load) and stick with this for all three couplets. Adjust the volume up or down as needed.
* For PL, we have doubled the reps and adjusted some movements to fit in with the intended stimulus.
The goal is to be able to perform everything unbroken and relatively quickly. It should take you no longer than 10 minutes to get through the movement portion of the workout. You should start out with the pace You think You can hold across all the movements. Naturally, the first few movements will be done a little quicker while You are fresh, but You should try to keep everything in check during these initial rounds. Your breathing, being efficient with your barbell/dumbbell cycling, transitions etc. You shouldn’t need to rest much, if at all during the workout.
For people who will need to break the movements up but still go rx’d, that is ok. Do everything unbroken for as long as possible. You will most likely start breaking things up during the squat snatch/hspu couplet if You start fatiguing. Scale the movements as needed below.
You shouldn’t perform the couplets with the goal of leaving a lot in the tank for the run. You should have it in the back of your mind that You are running at the end and not kill yourselves, but You shouldn’t be so conservative that You can run fast. The mile run will be a brutal transition from the weightlifting/gymnastics. Your legs will feel heavy and your breathing shallow. Have you take the first part of the run to get some of your breathing back (this might never happen!) and for your legs to get used to your running gait. It isn’t going to be a comfortable mile, but You should make sure You don’t just give up once You start running. Aim to finish as strong as You can.
Goal times should be around 16-18 minutes, allowing up to 20 minutes to complete.
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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