HOME WOD – Monday 6 July 2020
Today’s workout requires 12 min. of effort and features a beautiful combination of Squatting, Pushing, and Pulling. The movements alternate between weightlifting and gymnastics. The loading for the weightlifting is moderate, but the gymnastics movements are all fairly complex for the average athlete. Lots of grippy movements today, which will test muscular endurance.
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARM-UP~ 25 MINS
(10-15 min.) Barbell Prep Warm-up – Complex
2 Front Squats
2 Squat Cleans
2 Push Presses
2 Push Jerks
* Perform 1-2 rounds as a group with an empty barbell or PVC (coach as needed).
* Then, on their own, perform 2-3 more reps (1 complex), adding load each round.
* The last round should be done at their working weight (for the Cleans/Shoulder-to-overheads).
(10 min.) Handstand Prep
As a group, perform;
3 Wall Climbs + 15-sec. Hold at the top of the Climb (scale to Half Climbs or Inchworm to Pike Push-up position)
EMOM 3 min.
Then, perform:
5-6 Strict HSPUs (scale to Negative Lowers or 10 Pike Push-ups)
EMOM 3 min.
WORKOUT PREP & WORKOUT ~ 30 MINS
(15+ min.) Workout Prep (as a group)
Perform (on rings):
5 Strict Pull-ups + 5 Strict Toes-to-bars + 5-sec. pause with legs at the top position – Scale to Jumping Pull-ups + Knee Raises (raise 1 knee while 1 is supported on ground)
5 Pull-ups + 5 Kipping Toes-to-bars – Use workout modification here
5 Kipping HSPUs – Use workout modification here
* Prep as needed for the Workout.
(12 min). Perform the Workout
WARM-UP
10 reps Hip Flow
10 reps Quad Pose to Hip Lift
10 Air Squats
10 Push-ups
10 Sit-ups
5 Jumping Air Squats
5 Clapping Push-ups
5 Sit-ups
WOD
As far as possible in 15 min
3-6-9-12…
Jumping Air Squats
Clapping Push-ups
Sit-ups
Scoring
Rounds and reps completed in 15 min.
Scaling
Scale Jumping Air Squats to regular Air Squats
Scale Clapping Push-ups to regular Push-ups
WOD
2 min. DB Squat Cleans
2 min. DB Bent-over row (1 min. each side)
2 min. DB Jerk
2 min. Handstand Push-up
2 min. DB Squat Clean and Jerk
2 min. V-ups
WOD GOAL
Today’s workout requires 12 min. of effort and features a beautiful combination of Squatting, Pushing, and Pulling. The movements alternate between weightlifting and gymnastics. The loading for the weightlifting is moderate, but the gymnastics movements are all fairly complex for the average athlete. Lots of grippy movements today, which will test muscular endurance.
There is no rest between movements, so athletes will need to strategize over when to stop one movement to get to the next. Do they go right up until the last second, or do they take the last 5 sec. to get to the next movement? It depends on how much they like the next movement—or how fatigued they are 😉
All barbell movements are performed with the same load. Try to avoid using AbMats for the HSPUs, unless it is for head protection. We want to preserve the full ROM as much as possible today.
We are using the warm-up as an opportunity for athletes to get some time under a light barbell for a few reps. If you feel like you need to get them a little sweaty before this, that is fine—otherwise, you can have them perform the first few rounds with a PVC or an empty barbell.
Competitor and Rx’d: For some of the movements, 2 min. will feel like a long time (like ALL the barbell movements), and for other movements, 2 min. will seem like a short time (like ALL the gymnastics movements—unless you have some ninjas!). Where possible, keep intensity high and rest short.
For the movements that people can perform quickly, have them hit these at an aggressive pace that they know they can handle for 2 min., though it will feel spicy. For some people, that might mean performing up to 15+ Squat Cleans in 1 min., while for others that might mean 10+ reps in 1 min. They should be able to get a few more reps per minute on the Jerks. The load should be something that they can handle the above with. Challenge some people to go heavier today rather than scaling the load. It is OK if they don’t get that many reps; they have other movements where they can push the intensity.
For the Ring Pull-ups and Toes-to-bars, the goal should be upwards of 10 per min. Because it is just one time through, you will have some people who don’t usually perform these movements in a workout being able to give it a shot. Set the standard for both movements before the workout so people know what to hit each rep.
The same goal of 10+ per min. for those HSPUs should be achievable, with your Competitors getting close to 15-plus.
Since the Squat Clean and Jerk is the last movement, really push them to hammer out as many as possible with whatever they have left in the tank. This might mean sets of as low as 1-3 with quick breaths in between.
The biggest challenge once they are past those first 2 min. will be to perform movements under heavy breathing and muscle fatigue. This means they shouldn’t go all out on the Squat Cleans, but should push to the point of yuck.
Fitness: We want to keep the intensity as high as possible for these athletes. A total of 15-20 reps per 2 min. for each movement should be the goal (give or take some movements).
Scoring
Total reps.
* Add all reps together for the 6 movements to get 1 number.
Scaling
- Barbell movements: Scale the load as needed. Sets of 5+ should be the goal.
- Ring Pull-ups: Scale to banded regular Pull-ups (unless you are OK with messing around with bands on rings), then perform Jumping Pull-ups for intensity.
- Handstand Push-ups: Scale to Box Pike Push-ups, then to Pike Push-ups. Sets of 5 + are the goal.
- Ring Toes-to-bars: Scale to Hanging Knee Raises (Ring or Bar). Set the standard at knees break parallel.
Fitness
- Hanging Knee Raises: Scale to Lying Bent Leg Knee Raises.
- For Further Study: Box Rock Drill and Handstand Stability
WOD
2 min. Squat Cleans (115/75 lb.)
2 min. Ring Pull-ups
2 min. Jerks
2 min. Handstand Push-ups
2 min. Squat Clean and Jerks
2 min. Ring Toes-to-rings
WOD GOAL
Today’s workout requires 12 min. of effort and features a beautiful combination of Squatting, Pushing, and Pulling. The movements alternate between weightlifting and gymnastics. The loading for the weightlifting is moderate, but the gymnastics movements are all fairly complex for the average athlete. Lots of grippy movements today, which will test muscular endurance.
There is no rest between movements, so athletes will need to strategize over when to stop one movement to get to the next. Do they go right up until the last second, or do they take the last 5 sec. to get to the next movement? It depends on how much they like the next movement—or how fatigued they are 😉
All barbell movements are performed with the same load. Try to avoid using AbMats for the HSPUs, unless it is for head protection. We want to preserve the full ROM as much as possible today.
We are using the warm-up as an opportunity for athletes to get some time under a light barbell for a few reps. If you feel like you need to get them a little sweaty before this, that is fine—otherwise, you can have them perform the first few rounds with a PVC or an empty barbell.
Competitor and Rx’d: For some of the movements, 2 min. will feel like a long time (like ALL the barbell movements), and for other movements, 2 min. will seem like a short time (like ALL the gymnastics movements—unless you have some ninjas!). Where possible, keep intensity high and rest short.
For the movements that people can perform quickly, have them hit these at an aggressive pace that they know they can handle for 2 min., though it will feel spicy. For some people, that might mean performing up to 15+ Squat Cleans in 1 min., while for others that might mean 10+ reps in 1 min. They should be able to get a few more reps per minute on the Jerks. The load should be something that they can handle the above with. Challenge some people to go heavier today rather than scaling the load. It is OK if they don’t get that many reps; they have other movements where they can push the intensity.
For the Ring Pull-ups and Toes-to-bars, the goal should be upwards of 10 per min. Because it is just one time through, you will have some people who don’t usually perform these movements in a workout being able to give it a shot. Set the standard for both movements before the workout so people know what to hit each rep.
The same goal of 10+ per min. for those HSPUs should be achievable, with your Competitors getting close to 15-plus.
Since the Squat Clean and Jerk is the last movement, really push them to hammer out as many as possible with whatever they have left in the tank. This might mean sets of as low as 1-3 with quick breaths in between.
The biggest challenge once they are past those first 2 min. will be to perform movements under heavy breathing and muscle fatigue. This means they shouldn’t go all out on the Squat Cleans, but should push to the point of yuck.
Fitness: We want to keep the intensity as high as possible for these athletes. A total of 15-20 reps per 2 min. for each movement should be the goal (give or take some movements).
Scoring
Total reps.
* Add all reps together for the 6 movements to get 1 number.
Scaling
- Barbell movements: Scale the load as needed. Sets of 5+ should be the goal.
- Ring Pull-ups: Scale to banded regular Pull-ups (unless you are OK with messing around with bands on rings), then perform Jumping Pull-ups for intensity.
- Handstand Push-ups: Scale to Box Pike Push-ups, then to Pike Push-ups. Sets of 5 + are the goal.
- Ring Toes-to-bars: Scale to Hanging Knee Raises (Ring or Bar). Set the standard at knees break parallel.
Fitness
- Hanging Knee Raises: Scale to Lying Bent Leg Knee Raises.
- For Further Study: Box Rock Drill and Handstand Stability
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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