HOME WOD – Friday 12 June 2020
A fun bodyweight triplet for this Friday! After yesterday’s Total, the nervous system needs a little break, so we are switching gears and working on getting sweaty without any load. We like the combo of the push, pull, squat and hip hinge that all these movements provide. Nothing will be too limiting, which means you can plug away for 16 minutes and get a lot of work done.
Briefing video
Daily Board
WARMUP
(5-10 min.) Dynamic mobility to warm-up
4 Mountain climbers + 2 push-ups – Bear crawl 25 ft (or on the spot)
6 Mountain climbers + 3 push-ups – Half handstands 25 ft. (or on the spot)
8 Mountain climbers + 4 push-ups – samson stretch 25 ft. (or on the spot)
10 Mountain climbers + 5 push-ups – Backwards bear crawl.
(5 min.) More shoulder prep
1 min. Shoulder shrugs (inverted in a pike, or with a plate overhead)
1 min. Dynamic flexi swimmer stretch
1 min. Lying Letters drill – you call out the letters
(10-15 min.) Project Inversion Session #6
Pressing
10 Press Compressions (Rower)
* Scale DOWN to Plank Compression (Same but in a plank). For no rower version, perform on a slippery surface with socks, using the ground to slide into a pike and back.
Rest
10 Press to Handstand
* Scale DOWN to attempts, or further, use box/object and lift one leg off while in a handstand position.
Rest
2 rounds
WORKOUT PREP & WORKOUT
(9 min.) Prep for workout
Perform 1-6 reps of the following movements;
Push-up
Sit-up
Jumping Pull-ups
Then, perform 3 reps each of burpee and v-up/mod before starting.
* Prep as needed
(16 min.) Perform workout
As far as possible in 16 min.
4-8-12-16-20-24………..
Burpee
V-up
50 ft. Bear Crawl
Scoring
As many rounds and reps as possible in 16 minutes.
Scaling
Burpee: Scale to a kick-back if needed.
V-up: Scale to a knee tuck v-up, or a regular sit-up.
Bear crawl: Perform for 15-20 sec. on the spot if space is limited.
WOD Goal
A fun bodyweight triplet for this Friday! After yesterday’s Total, the nervous system needs a little break, so we are switching gears and working on getting sweaty without any load. We like the combo of the push, pull, squat and hip hinge that all these movements provide. Nothing will be too limiting, which means you can plug away for 16 minutes and get a lot of work done.
The reps increase by 4 each round. For the first round, you perform 4 reps of everything first, then move on to the set of 8, then the set of 12 and so on for as far as you can go in 16 min.
We imagine you will be able to get well past the 20 rep rounds. Logistically, there is a lot of moving around from each movement.
The v-ups will end up being the limiting factor past the set of 12, since stringing more than 10 reps of these after a while gets really taxing. Ideally, the other two movements should always be performed unbroken.
This workout is going to sneak up on you, especially those who can keep churning out reps, you will get all the small sets done in a short space of time, then will be left plugging away at those higher rep sets for the last 9 or so minutes! Pacing will be important.
As far as possible in 16 min.
4-8-12-16-20-24………..
Burpee
V-up
DB Chainsaws
Scoring
As many rounds and reps as possible in 16 minutes.
Scaling
Burpee: Scale to a kick-back if needed.
V-up: Scale to a knee tuck v-up, or a regular sit-up.
Chainsaw: If scaling the load isn’t possible, modify to the unloaded version of a bear crawl instead.
WOD Goal
A fun bodyweight triplet for this Friday! After yesterday’s Total, the nervous system needs a little break, so we are switching gears and working on getting sweaty without any load. We like the combo of the push, pull, squat and hip hinge that all these movements provide. Nothing will be too limiting, which means you can plug away for 16 minutes and get a lot of work done.
The reps increase by 4 each round. For the first round, you perform 4 reps of everything first, then move on to the set of 8, then the set of 12 and so on for as far as you can go in 16 min.
For the chainsaws, perform half the reps on each side per set.
We imagine you will be able to get well past the 20 rep rounds. Logistically, there is a lot of moving around from each movement.
The v-ups will end up being the limiting factor past the set of 12, since stringing more than 10 reps of these after a while gets really taxing. Ideally, the other two movements should always be performed unbroken.
This workout is going to sneak up on you, especially those who can keep churning out reps, you will get all the small sets done in a short space of time, then will be left plugging away at those higher rep sets for the last 9 or so minutes! Pacing will be important.
As far as possible in 16 min.
4-8-12-16-20-24………..
burpee
V-up
Jumping Pull-up
Scoring
As many rounds and reps as possible in 16 minutes.
Scaling
Burpee: Scale to a kick-back if needed.
V-up: Scale to a knee tuck v-up, or a regular sit-up.
Jumping pull-up: Scale height of bar, or scale to a ring row.
WOD Goal
A fun bodyweight triplet for this Friday! After yesterday’s Total, the nervous system needs a little break, so we are switching gears and working on getting sweaty without any load. We like the combo of the push, pull, squat and hip hinge that all these movements provide. Nothing will be too limiting, which means you can plug away for 16 minutes and get a lot of work done.
The reps increase by 4 each round. For the first round, you perform 4 reps of everything first, then move on to the set of 8, then the set of 12 and so on for as far as you can go in 16 min.
For the chainsaws, perform half the reps on each side per set.
We imagine you will be able to get well past the 20 rep rounds. Logistically, there is a lot of moving around from each movement.
The v-ups will end up being the limiting factor past the set of 12, since stringing more than 10 reps of these after a while gets really taxing. Ideally, the other two movements should always be performed unbroken.
This workout is going to sneak up on you, especially those who can keep churning out reps, you will get all the small sets done in a short space of time, then will be left plugging away at those higher rep sets for the last 9 or so minutes! Pacing will be important.
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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