HOME WOD – Wednesday 8 July 2020
After the last few days of heavy Barbell and Overhead work—and DT on the horizon—we have a longer cardio/bodyweight workout in the cards today. It’s a sneaky shoulder burner. For athletes who attended Monday and Tuesday, think of this workout as an opportunity to get some perfect Push-up technique and volume in, as well as a chance to get sweaty. For those who haven’t attended this week, this workout is about pushing the envelope and hitting it hard for 20 min.
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARM-UP~ 15 MINS
(10-15 min.) Get Warm – PVC and a set of light dumbbells (15/10 lb.)
In partners, perform 8-10 reps each of PVC Partner Stretches.
Then, still in partners ‘I-go-you-go’:
5 Db SA Standing High Pull + 5 DB SA Push Press (each side.)
20 DB Toe-Taps
2-3 rounds each
WORKOUT PREP & WORKOUT ~ 40 MINS
(10 min.) Power Snatch Prep
Burgener Warm-up with PVC, then:
Snatch Oly Complex(power version) – Use Barbell here
(15 min.) Prep for Workout
4 x 5 reps Power Snatches
* Increase load each set.
* Use these sets to get to the load for their first set of 5.
* Their set of 5 should essentially be a Max attempt, so make sure they get up to a heavy load on their warm-up sets.
* This prep piece should flow straight into the workout sets.
(15 min.) Perform Workout
* Take 4-5 min. rest between sets.
WARM DOWN ~ 10 MINS
Optional Finisher
(10 min) Prep and Perform Optional Finisher
* Get their load down to their working weight and perform a few reps at that load. Then, get started!
10 Power Snatches (95/65 lb.)
30 sec. Rest
3 rounds
* Adjust loads as needed. The 10 reps should be performed unbroken and quickly!
WARM-UP
2 Rounds
10 Dynamic (moving) Under the Body Stretch
10 Long Lunges
5 Six-point Burpees
5 Burpees as fast as possible
WOD
AMRAP 20 min.
EMOM 10 min
8 – 10 Burpees
Scoring
Workout completion
Scaling
Scale reps to have up to 10-15 sec. Rest per minute.
WOD
25 Push-up
25 Double Unders
1 min. Plank hold
25 Double Unders
25 Mountain Climbers
AMRAP 20 min.
WOD GOAL
After the last few days of heavy Barbell and Overhead work—and DT on the horizon—we have a longer cardio/bodyweight workout in the cards today. It’s a sneaky shoulder burner. For athletes who attended Monday and Tuesday, think of this workout as an opportunity to get some perfect Push-up technique and volume in, as well as a chance to get sweaty. For those who haven’t attended this week, this workout is about pushing the envelope and hitting it hard for 20 min.
A 1-min. Plank is sandwiched between two mini-couplets. This gives athletes the opportunity to catch their breath a little between those two sets of Double-unders and to test their midline further after the Push-ups. We have also included some hip/midline accessory work in the warm-up to add to the stimulus of the session. Make sure people attack this with effort, rather than just treating it as a means to get to the workout portion.
They can perform the Plank on their hands or elbows. You decide. Use the same standard throughout the day.
Competitor and Rx’d: For most athletes, the limiting factor will be the Push-ups. The Plank and the Mountain Climbers will fatigue the shoulders and arms, as will the Double-unders, so make sure that athletes are smart about how they break things up.
The goal should be to pick a number for the Push-ups at the start of the workout that your athletes aim to maintain across the 20 min. It should be a number they can perform relatively comfortably with minimal rest between sets. It will most likely drop toward the end of the 20 min., but less than if they started by doing Max sets to failure.
The Double-unders and Mountain Climbers should be performed unbroken each round. They will get spicy, but encourage people to rest between movements rather than in the middle of a movement.
The Plank is accumulative. Most athletes will be able to hold for 1 min. at a time. They might need to break it up in the later rounds.
For your top athletes, aim for roughly 4+ rounds in the 20 min, which is roughly 1 round every 5 min. For everyone else, a good goal is 3+ rounds. Push-up ability will largely dictate how many rounds people get. Don’t be afraid to scale athletes mid-workout if their intensity starts to drop dramatically.
Fitness: We want these athletes to spend some time using a Jump Rope today. We have kept the reps the same as the Double-unders to increase their turnover rate for each round. Given the volume in their version of the workout, they should shoot to complete 4 rounds.
Scoring
As many rounds and reps as possible in 20 min.
* The Plank is accumulative. Athletes need to hold for a total of 1 min./45 sec. per round. It doesn’t count toward any reps.
Scaling
- Push-ups: First, scale the reps to 15-20 per round. Then, have them elevate their hands to a Box or Bench. For variety, you can try using Bands, or even going to their knees. Change the stimulus from what they normally do.
- Double-unders: First, decrease the reps to 20, then have them perform double reps (50) of Single-unders each round.
- Plank: Have them drop to their knees. Only scale to this if they are unable to hold for longer than 30 sec. while fresh.
- Mountain Climbers: Reduce the ROM if they are unable to achieve the full movement standard.
- For Further Reading: Death to Dadbod: Double Powers
WOD
25 Push-ups
25 Double-unders
1-min. Plank Hold
25 Double-unders
25 Mountain Climbers
AMRAP 20 min.
WOD GOAL
After the last few days of heavy Barbell and Overhead work—and DT on the horizon—we have a longer cardio/bodyweight workout in the cards today. It’s a sneaky shoulder burner. For athletes who attended Monday and Tuesday, think of this workout as an opportunity to get some perfect Push-up technique and volume in, as well as a chance to get sweaty. For those who haven’t attended this week, this workout is about pushing the envelope and hitting it hard for 20 min.
A 1-min. Plank is sandwiched between two mini-couplets. This gives athletes the opportunity to catch their breath a little between those two sets of Double-unders and to test their midline further after the Push-ups. We have also included some hip/midline accessory work in the warm-up to add to the stimulus of the session. Make sure people attack this with effort, rather than just treating it as a means to get to the workout portion.
They can perform the Plank on their hands or elbows. You decide. Use the same standard throughout the day.
Competitor and Rx’d: For most athletes, the limiting factor will be the Push-ups. The Plank and the Mountain Climbers will fatigue the shoulders and arms, as will the Double-unders, so make sure that athletes are smart about how they break things up.
The goal should be to pick a number for the Push-ups at the start of the workout that your athletes aim to maintain across the 20 min. It should be a number they can perform relatively comfortably with minimal rest between sets. It will most likely drop toward the end of the 20 min., but less than if they started by doing Max sets to failure.
The Double-unders and Mountain Climbers should be performed unbroken each round. They will get spicy, but encourage people to rest between movements rather than in the middle of a movement.
The Plank is accumulative. Most athletes will be able to hold for 1 min. at a time. They might need to break it up in the later rounds.
For your top athletes, aim for roughly 4+ rounds in the 20 min, which is roughly 1 round every 5 min. For everyone else, a good goal is 3+ rounds. Push-up ability will largely dictate how many rounds people get. Don’t be afraid to scale athletes mid-workout if their intensity starts to drop dramatically.
Fitness: We want these athletes to spend some time using a Jump Rope today. We have kept the reps the same as the Double-unders to increase their turnover rate for each round. Given the volume in their version of the workout, they should shoot to complete 4 rounds.
Scoring
As many rounds and reps as possible in 20 min.
* The Plank is accumulative. Athletes need to hold for a total of 1 min./45 sec. per round. It doesn’t count toward any reps.
Scaling
- Push-ups: First, scale the reps to 15-20 per round. Then, have them elevate their hands to a Box or Bench. For variety, you can try using Bands, or even going to their knees. Change the stimulus from what they normally do.
- Double-unders: First, decrease the reps to 20, then have them perform double reps (50) of Single-unders each round.
- Plank: Have them drop to their knees. Only scale to this if they are unable to hold for longer than 30 sec. while fresh.
- Mountain Climbers: Reduce the ROM if they are unable to achieve the full movement standard.
- For Further Reading: Death to Dadbod: Double Powers
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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