WOD

2 Rounds

2 min. Candlesticks
2 min. Wall Climbs
2 min. High Knees
2 min. Couch Anchored Sit-ups

Scoring

Total reps for all three movements, for each round.

WARMUP ~ 10 MINS

2 Rounds

Row, assault bike, jump rope, or air squat for 1 min.
10 Long Lunge Sequences
Row, assault bike, jump rope, or air squat for 1 min.
10 T-spine rotation and shoulder rolls

(10 min.) Push-up Program Day 8

Angles and Holds
21-15-9
Decline Push-ups
30 sec. Plank Hold

* Perform Decline with feet on a 12″/6″ object for male/female.
* Plank Hold is on elbows.
* Goal time 5-7 min.

WORKOUT PREP & WORKOUT

(15-19 min.) Prep for the workout

4-3-2-1
Candlesticks
Wall climbs
9-8-7-6
High knees
Sit-ups

It’s like fight gone bad, but really really bad! Two minutes of any low skill, repetitive movement is tough, and all these movements specifically are all those types that when you attack them with 100%, they have the potential to really hurt. There is no rest between movements or rounds.
This version is going to be spicy today! Wall climbs into high knees are going to get them good in the lungs and the hip flexors! For the high knees, each leg high knee = 1 rep.

WOD Goal

Everyone: The goal is to accumulate reps, which means going as hard as each movement will allow you. For today, lean against your strengths. That means that if you know you are able to accumulate more reps on any particular movement, then, you should go harder on those and get through the others however you can.

For all movements, aim to go unbroken for at least the first minute before resting. This will be harder to do in the second round, especially for those wall climbs and high knees. They get exponentially harder with every rep when fatigued.

Unloaded: Goal reps for the majority is: for the candlesticks, 16-24 reps., for wall climbs, 10-14 reps, high knees, 100-150, and sit-ups, 40-50 reps.

WOD

Perform 5-7 DB Push Press

Every minute 10-12 minutes

WOD GOAL

Today’s focus, the Push Press, is about accumulating volume under moderate-to-heavy loads and getting more comfortable doing so while under fatigue. The intention of the earlier/lighter sets is to grease the groove and fatigue athletes prior to reaching the heavier loads.

The workout ends when they can no longer maintain the loading increments. When they fail a set, they are finished. If they fail before 20 min., they should take weight off and stay at a load that they can maintain up until 20-25 min.

Work in partners if there isn’t enough rack space for everyone to have their own. Ideally, partner up people with similar strength so they don’t need to change weight between sets, which will eat up too much time.

There is no optional finisher today. It is a single-modality day that, if done properly, will take around 25 min. and leave your athletes feeling like they have done enough.

Start with the empty Barbell and add a small amount of load every 5 min. Once they get to a load that is moderately heavy for them, have them lift that for the remaining time. Work technique under fatigue.

Scoring

Score their highest 3-rep load lifted.
* Add to comments how long it took to get there.

Scaling

Push Press: Scale the starting load as needed.

Competitor and Rx’d: Today, the goal is to get as close to their 3RM as possible on their last sets. This will take some people 20 min. and others all the way up to 30 min. It will be a total of 90 reps if they lift all the way to 30 min. Adding 20 lb. every 5 min. is a guideline. If you have some really strong people in your class, have them either start with a higher load, or have them add a little more every 5 min. If adding 20 lb. every 5 min. is too aggressive for some people, then make it 10 lb. No one should need more than 30 min. to get to a point where they start to fail.

They should have about 30-40 sec. at the end of each minute to rest. This isn’t a lot of time. It will feel manageable for the first 5-10 min., and then it will start to get really hard as the weight increases. This is when you need to encourage your athletes to hang in there and work hard. People will start failing at different points in the workout. Make sure you brief them beforehand that if they fail early on, they should go back to the last load they lifted successfully and try to maintain that for the remainder of the time, for which you can dictate the length (somewhere around 25 min.).

Push Press: Scale the starting load as 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.