HOME WOD – Thursday 9 July 2020
One of the original Heroes: DT. There have been many iterations over the years. We like to combine it with running, make it lighter, and even turn it into a 20-min. AMRAP. But today, we are recognizing DT in its original form, which is why we have kept the loading for Rx’d the same (as is) as for the Competitors. We are aware that most people will need to scale this load, but occasionally we see the value in throwing up a heavy load and having people realize that they still have a ways to go in their fitness journey! To put it simply, it can also be a good ego check.
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARM-UP~ 15 – 20 MINS
(5 min.) Dynamic Mobility Warm-up down the length of about 10m
Lunges + Samson Stretch
Side Ape Drill Animal Movement
Bear Crawls forward + backward
Bird Peckers
Half Handstands
(5 min.) Warm up with a PVC – 6 reps of each:
Shoulder Rolls
Deadlifts
Cuban Presses
Good Mornings
Bent Over Rows
2-3 rounds
Flag Pole Stretch for 30 sec. on each side
* Perform 1-2 rounds as a group
(5 min.) With a Barbell – 6 reps of each:
Deadlifts
Presses
Good Mornings
Bicep Curls – Yep!
2-3 rounds
WORKOUT PREP & WORKOUT ~ 35 MINS
(10-15 min.) Workout Prep
With a Barbell, perform 6 reps of each:
Deadlifts
High Hang Power Cleans
Push Jerks
4 rounds
* Coach them through a few rounds.
* After the first round, have them add weight until they reach their workout weight in the last round.
(20 min.) Perform the Workout
WOD
AMRAP 30 min.
45 ft. Bear Crawl
45 Object Jumps
45 sec. Handstand Hold
45 Push-ups
45 Jump to touch target
WARM-UP ~ 5 – 10 min
(5-10 min.) Warm-up
25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)
5 Inchworm + Push-up
5-10 Air squat to jumping jack
5 Half handstands – scale to attempts or plank get down/ups
25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)
WORKOUT PREP & WORKOUT ~ 45 MINS
(10 min.) Prep for the workout
Everyone
Go through each movement and perform 5-7 reps of each and coach as needed:
Swings/Bear crawl
Jumps
Sit-up to toss/press/Handstand hold
Push-up
Jumping Pull-up/Jump to target
* Prep as needed for the workout
(30-35 min.) Perform the workout
Scoring
As many rounds and reps as possible in 30 minutes
Scaling
As needed based on time.
WOD
16 DB Deadlift
12 DB Hang Power Clean
9 DB Push Press
5 Rounds
WOD GOAL
One of the original Heroes: DT. There have been many iterations over the years. We like to combine it with running, make it lighter, and even turn it into a 20-min. AMRAP. But today, we are recognizing DT in its original form, which is why we have kept the loading for Rx’d the same (as is) as for the Competitors. We are aware that most people will need to scale this load, but occasionally we see the value in throwing up a heavy load and having people realize that they still have a ways to go in their fitness journey! To put it simply, it can also be a good ego check.
This workout will tax the neuromuscular system, as well as be a strong test of character 😉 It is a potent triplet—while the movements don’t really compound on one another that much, the overall repetitiveness of having to lift a moderate-to-heavy Barbell is a significant challenge. The workout is a total of 135 reps.
Competitor and Rx’d: Barbell Complexes are usually pretty painful and bring out the best and worst in people. Once fatigue starts to set in, athletes are driven to rest more frequently than in other workouts. One of their goals for today should be to perform ONE more rep than they really want to before putting the Barbell down. If they do fail this rep, they are doing a great job of riding their mental threshold and should adjust based on this.
A common strategy for this workout is to start with 11 reps of unbroken Deadlifts. For the 12th rep, they bring the Barbell to their waist and then perform 8 reps of unbroken Cleans. Then, the 9th rep brings the Barbell to their shoulders for the 6 Push Jerks. For your Competitors, top athletes, and athletes who scale to the appropriate load, this will be possible with minimal breaks between each movement. They should complete the workout in around 10 min. For your members who are trying Rx’d for the first time, it may be possible, but the breaks in between will be much longer. They will take up to 16-18 min. to complete the workout. You will also see a group of athletes who are unable to string together movements unbroken after the third set, and it may become a workout of survival after that. For these athletes, let them struggle today (safely). We have allowed 20 min. to complete the workout.
Fitness: We have kept the workout written as prescribed today. Ideally, we want these athletes to perform the full rep scheme first. Then, if you think it is too much, scale as needed. Challenge them with volume before load today.
Scoring
Time to complete the workout.
Scaling
- All Barbell movements: Scale the load as needed.
- Fitness: First, modify the reps to 10-8-6, then reduce the rounds to 4 if needed. Modify to a set of light DBs if needed.
WOD
12 Deadlifts (155/105 lb.)
9 Hang Power Cleans
6 Push Jerks
5 rounds
* Option to go heavier
WOD GOAL
One of the original Heroes: DT. There have been many iterations over the years. We like to combine it with running, make it lighter, and even turn it into a 20-min. AMRAP. But today, we are recognizing DT in its original form, which is why we have kept the loading for Rx’d the same (as is) as for the Competitors. We are aware that most people will need to scale this load, but occasionally we see the value in throwing up a heavy load and having people realize that they still have a ways to go in their fitness journey! To put it simply, it can also be a good ego check.
This workout will tax the neuromuscular system, as well as be a strong test of character 😉 It is a potent triplet—while the movements don’t really compound on one another that much, the overall repetitiveness of having to lift a moderate-to-heavy Barbell is a significant challenge. The workout is a total of 135 reps.
Competitor and Rx’d: Barbell Complexes are usually pretty painful and bring out the best and worst in people. Once fatigue starts to set in, athletes are driven to rest more frequently than in other workouts. One of their goals for today should be to perform ONE more rep than they really want to before putting the Barbell down. If they do fail this rep, they are doing a great job of riding their mental threshold and should adjust based on this.
A common strategy for this workout is to start with 11 reps of unbroken Deadlifts. For the 12th rep, they bring the Barbell to their waist and then perform 8 reps of unbroken Cleans. Then, the 9th rep brings the Barbell to their shoulders for the 6 Push Jerks. For your Competitors, top athletes, and athletes who scale to the appropriate load, this will be possible with minimal breaks between each movement. They should complete the workout in around 10 min. For your members who are trying Rx’d for the first time, it may be possible, but the breaks in between will be much longer. They will take up to 16-18 min. to complete the workout. You will also see a group of athletes who are unable to string together movements unbroken after the third set, and it may become a workout of survival after that. For these athletes, let them struggle today (safely). We have allowed 20 min. to complete the workout.
Fitness: We have kept the workout written as prescribed today. Ideally, we want these athletes to perform the full rep scheme first. Then, if you think it is too much, scale as needed. Challenge them with volume before load today.
Scoring
Time to complete the workout.
Scaling
- All Barbell movements: Scale the load as needed.
- Fitness: First, modify the reps to 10-8-6, then reduce the rounds to 4 if needed. Modify to a set of light DBs if needed.
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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