HOME WOD – Saturday 11 July 2020
Today we have a 20-min. leg burner in which the movements switch between the Bike and some type of Box Jump. As the number of minutes increases, the complexity of the Box Jumps increases, ending with 4 min. of Burpee Box Jump-overs.
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARM-UP~ 35 MINS
(15 min.) Prep for Workout
Review all Box Jump movements as a group. Perform a few reps of each progression.
Step-ups
Lateral Step-ups
Jump Up – Step Down on the other side
Jump Up – Step Down on the same side
Burpee Box Jump + Jump-over
* Scale as needed.
* Use workout Box height.
Then, either on the Assault Bike or Rower, give athletes a quick heart rate/leg blast by performing:
30 sec. on/30 sec. off (P1 goes, then P2 goes)
3 rounds each
* Recover and prep as needed for the Workout.
(20 min.) Perform the Workout
WOD
3 Rounds
20 Squat to Jumping Jack
10 Inchworms
10 Object Dips
Rest 1 min
Scoring
Time to complete the workout
WARM-UP
(10 min.) Warm-up with animals – scale to on the spot if space is limited.
1-2 rounds
Bear Crawl
Lizard – stay low to ground and use same arm/leg to move forward
Duck walk
Crab Walk
Ape Walk
Frog Jumps
(10 min.) Mobility/Stability
1-2 Rounds
10 Lying down prone letters drill
10 Alt. Dynamic plane crash victim
10 Wall slides
WORKOUT PREP & WORKOUT
(10-15 min.) Prep for the workout
Unloaded
10 Air squats
5 Long Push-ups – scale as needed
10 Object dips – easy version
5 Inchworms
10 Object dips – workout version
10 Squat to jumping jack
* Prep as needed for the workout
(15 min.) Perform the workout
WOD
Accumulate as many Cals/reps as possible in the following:
1 min. DB Woman-makers
1 min. Object Jumps
2 min. DB Woman-makers
2 min. Object Jump-overs
3 min. DB Woman-makers
3 min. Burpee Object Jump
4 min. DB Woman-makers
4 min. Burpee Object Jump-overs
WOD GOAL
Today we have a 20-min. leg burner in which the movements switch between the Bike and some type of Box Jump. As the number of minutes increases, the complexity of the Box Jumps increases, ending with 4 min. of Burpee Box Jump-overs.
In the past, we have performed this workout as a Partner workout. Today, you have the option to perform it individually or in Partners. We like to balance out how many Partner workouts we prescribe in a month, but since we pulled this month from the archives, every weekend was a Partner workout. The strategy going in is going to be a bit different if performed as an Individual compared to sharing the load with a Partner.
The workout is performed on a running clock and there is no rest between movements. If done in Partners, each partnership switches during the time, whenever they like. They need to proceed to each movement as a team. While Partner 1 is working, Partner 2 is resting. If done in Partners, there is no minimum/maximum work requirement per effort.
All Box Jump movements are done with the same height box.
If you don’t have enough Bikes, you can have some teams start on the Jumping movements and others on the Bikes, then switch. If you don’t have any Bikes, you can substitute Rowing for calories today.
Everyone: The best way to accumulate cals. and reps over the 20 min. is going to be to play to the athletes’ strengths.* If the Bike is not their thing, maintaining a good pace over killing themselves might be a better goal, and then move through the Box Jumps at a faster pace, and vice versa. By the time they get to the 3 min. of work, their legs are going to be starting to fatigue a lot, so trying to Push/Pull more with their arms on the Bike might give them a tiny respite before having to Jump again. Because the Burpee Box Jump-overs take a little longer for each rep, athletes can almost use the first part as a break after the long 4-min. Bike, then when they start to recover, hit the last few minutes hard.
Then, have them shoot for 20-25 Box Jumps per min., 8-10 Box Jump-overs per min., 8-10 Burpee Box Jumps per min., and 5-7 Burpee Box Jump-overs per min. (more if they perform in partners).
Scoring
Time to complete the workout.
Scaling
Bike: Modify to Row.
Box Jumps: Scale height, then scale to Step-ups.
Box Jump-overs: Scale height, then scale to Step-up-and-overs.
Burpee Box Jump-overs: Scale height and/or scale Burpees to Kick-backs.
WOD
Accumulate as many cals./reps as possible in the following:
1 min. Assault Bike
1 min. Box Jumps (24/20 in.)
2 min. Assault Bike
2 min. Box Jump-overs
3 min. Assault Bike
3 min. Burpee Box Jumps
4 min. Assault Bike
4 min. Burpee Box Jump-overs
WOD GOAL
Today we have a 20-min. leg burner in which the movements switch between the Bike and some type of Box Jump. As the number of minutes increases, the complexity of the Box Jumps increases, ending with 4 min. of Burpee Box Jump-overs.
In the past, we have performed this workout as a Partner workout. Today, you have the option to perform it individually or in Partners. We like to balance out how many Partner workouts we prescribe in a month, but since we pulled this month from the archives, every weekend was a Partner workout. The strategy going in is going to be a bit different if performed as an Individual compared to sharing the load with a Partner.
The workout is performed on a running clock and there is no rest between movements. If done in Partners, each partnership switches during the time, whenever they like. They need to proceed to each movement as a team. While Partner 1 is working, Partner 2 is resting. If done in Partners, there is no minimum/maximum work requirement per effort.
All Box Jump movements are done with the same height box.
If you don’t have enough Bikes, you can have some teams start on the Jumping movements and others on the Bikes, then switch. If you don’t have any Bikes, you can substitute Rowing for calories today.
Everyone: The best way to accumulate cals. and reps over the 20 min. is going to be to play to the athletes’ strengths.* If the Bike is not their thing, maintaining a good pace over killing themselves might be a better goal, and then move through the Box Jumps at a faster pace, and vice versa. By the time they get to the 3 min. of work, their legs are going to be starting to fatigue a lot, so trying to Push/Pull more with their arms on the Bike might give them a tiny respite before having to Jump again. Because the Burpee Box Jump-overs take a little longer for each rep, athletes can almost use the first part as a break after the long 4-min. Bike, then when they start to recover, hit the last few minutes hard.
For the Bike, the average athlete will be able to get 12/8 cals. per min. Then, have them shoot for 20-25 Box Jumps per min., 8-10 Box Jump-overs per min., 8-10 Burpee Box Jumps per min., and 5-7 Burpee Box Jump-overs per min. (more if they perform in partners).
Scoring
Time to complete the workout.
Scaling
Bike: Modify to Row.
Box Jumps: Scale height, then scale to Step-ups.
Box Jump-overs: Scale height, then scale to Step-up-and-overs.
Burpee Box Jump-overs: Scale height and/or scale Burpees to Kick-backs.
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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