HOME WOD – Tuesday 12 May 2020
The workout is scored by the HSPU, but the test is to do these under fatigue while breathing hard. Which is why we have added two scores to ensure everyone is incentivized to go fast and perform big sets. The goal is to perform at least 10+ push-ups per set. If you don’t think you will be able to hold this across the four rounds, modify the movement either from the start, or perform 1-2 rounds with a harder version, then when you start to fatigue a lot, drop down to something more manageable.
Shoot for around 10 min, but if you think that is too tight, you can stretch the time cap to 12 minutes.
Briefing video
Daily Board
WARMUP
(10 min.) Warm-up
Run 200 m + 20 mountain climbers + 5 inchworms to push-up
Run 200 m + 20 bird peckers + 5 candlesticks
Run 200 m + 20 wide stance floor touch + 5 wall climbs
(10-15 min.) Handstand/HSPU work
20 sec. Handstand hold – scale to wall walk or pike hold
10 Handstand shoulder taps – scale to pike shoulder taps
2 rounds
3-5 Strict HSPU – scale to hard elevated feet/pike push-up
5 Kipping HSPU Practice (decrease ROM to a small pad if needed)
2 rounds
WORKOUT PREP & WORKOUT
(10 min.) Prep for workout
Fully Loaded
4 x 250 m row efforts – ascend speed every effort so that the last 250 m is at 100 %
* Rest 1-2 min. between.
Partially Loaded
Review SDHP if needed. Then perform:
20 SA. DB SDHP – 10 each side.
Unloaded
Review lateral deadlift jumps as needed. Then perform:
20 reps.
* Prep as needed for the workout.
(10 min.) Perform workout
4 Rounds
30 Lateral Deadlift Jumps
Max set unbroken HSPU
Scoring
Two scores:
Time to complete the workout.
Total number of HSPU across the 4 rounds.
Scaling
Lateral deadlift jumps: Omit the jump, just step, deadlift, step.
HSPU: Scale to feet elevated or Pike Push-up as needed.
WOD Goal
The workout is scored by the HSPU, but the test is to do these under fatigue while breathing hard. Which is why we have added two scores to ensure everyone is incentivized to go fast and perform big sets. The goal is to perform at least 10+ push-ups per set. If you don’t think you will be able to hold this across the four rounds, modify the movement either from the start, or perform 1-2 rounds with a harder version, then when you start to fatigue a lot, drop down to something more manageable.
Shoot for around 10 min, but if you think that is too tight, you can stretch the time cap to 12 minutes.
The lateral deadlift jumps will do a great job at creating the intensity we are after for this workout and will also take around the 1 minute mark.
* For the HSPU. A max unbroken set is terminated when you come off the wall or out of your pike position.
4 Rounds
30 SA DB SDHP (15 each side)
Max set unbroken HSPU
Scoring
Two scores:
Time to complete the workout.
Total number of HSPU across the 4 rounds.
Scaling
HSPU: Scale to feet elevated or Pike Push-up as needed.
SA. SDHP: Scale to a DB swing if needed.
WOD Goal
The workout is scored by the HSPU, but the test is to do these under fatigue while breathing hard. Which is why we have added two scores to ensure everyone is incentivized to go fast and perform big sets. The goal is to perform at least 10+ push-ups per set. If you don’t think you will be able to hold this across the four rounds, modify the movement either from the start, or perform 1-2 rounds with a harder version, then when you start to fatigue a lot, drop down to something more manageable.
Shoot for around 10 min, but if you think that is too tight, you can stretch the time cap to 12 minutes.
Use whatever dumbbell load you have for this. We want the time it takes you to perform the SDHP to be roughly 1 minute. If your dumbbells are too light, increase the reps by 5-10 and vice versa. It should be an unbroken set, half the reps on one side, half the reps on the other.
4 Rounds
250 m Row
Max set unbroken HSPU
Scoring
Two scores:
Time to complete the workout.
Total number of HSPU across the 4 rounds.
Scaling
HSPU: Scale to feet elevated or Pike Push-up as needed.
Row: Modify to 15-20 SDHP (65/45 lb.)
WOD Goal
The workout is scored by the HSPU, but the test is to do these under fatigue while breathing hard. Which is why we have added two scores to ensure everyone is incentivized to go fast and perform big sets. The goal is to perform at least 10+ push-ups per set. If you don’t think you will be able to hold this across the four rounds, modify the movement either from the start, or perform 1-2 rounds with a harder version, then when you start to fatigue a lot, drop down to something more manageable.
Shoot for around 10 min, but if you think that is too tight, you can stretch the time cap to 12 minutes.
Today calls for some high intensity rowing and some max handstand push-up efforts. The intention is to row as fast as possible, depleting some oxygen, then test your handstand push-up strength right away. It is a short workout, sub 10 minutes. There is no built in rest but you will need to manage your breathing/rest smartly. Performing a set every 2 minutes may be the way to go, but we suggest you put a 10-12 minute time cap on it so that you don’t over rest and miss the intended stimulus.
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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