HOME WOD – Thursday 16 July 2020
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.
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARMUP ~ 20 MINS
(10 min.) Running Drills and Leg Prep
As a group, run an easy 200 m.
Then, perform across the length of the gym:
Jiu Jitsu Hip Drill
Up and Over the Fence Walking Drill
Walking Pigeon (pull knee up to chest)
High Knees Drill
Long Walking Lunges with a Torso Twist
Butt Kickers
Run another 200 m at a moderate pace.
(10 min.) Running Prep
Perform:
1 x 200-m Run
2 x 100-m Runs
1 x 200-m Run
Rest 1-1.5 min. between efforts.
* Run the 200 m at their 400-m workout pace.
* Run the 100 m at their Max 400-m effort pace (this should be faster than their workout pace).
WORKOUT PREP & WORKOUT ~ 30 MINS
(10-15 min.) Prep Pull-ups and KB Swings
1-10 Pull-ups
10-1 KB Swings
* Start out with Strict Pull-ups or Ring Rows for the first half of the sets, then finish off with the bigger sets of Kipping Pull-ups. Aim to go unbroken on the last few sets.
* Scale to start with Negative Pull-ups, then move to Ring Rows. Use their workout modification on the last set of Pull-ups.
* Use Russian KB Swings for the first half of the Swing sets, then full Swings for the second half. Use their workout load.
* Prep as needed for the Workout.
(15 min.) Perform the Workout
If you wanted to do it in two heats to have people partner up and encourage one another, allow some extra time for that. Otherwise, just have them all go at once.
WARM DOWN ~ 5 MINS
Spend 5 min. or as needed on the Bike or Rower at an easy pace to help recover.
WOD
Part 1:
2-4-6-8-10….until you can’t perform unbroken sets.
Single-leg Squat (Pistol)
Part 2:
3 Rounds
AMRAP 2 minutes, rest 1 minute
6 Alt. Step-ups
4 Alt. Pistols
Scoring
Part 1: Record total reps completed unbroken. For example, if they complete the round of 10 unbroken, then their score would be 10.
Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)
WOD Goal
Today we have a two part workout. The first is about getting some load/volume (partially loaded) on their body and the second part is about getting sweaty and further fatiguing/working those legs in both unilateral and regular squatting.
For part 1, find a progression that you can perform at least to the set of 12 reps. Remember, it is total reps, not 12 on each leg for example. Ensure you have enough rest before attempting your next set.
WARMUP ~ 10 MINS
OTB Lower Body Complex
2-3 rounds
10 Single leg glute bridge
10 Alt. lateral step-overs
6 Alt. groiners
6 Alt. pigeon stretches
WORKOUT PREP & WORKOUT
(15 min.) Prep for lunges/pistols
Perform:
4 Rolling pistols – use both feet for support if needed
4 Toe-to-heel pistols (see videos below)
4 Pistols using their chosen modification
(15 min.) Perform part 1
(15 min.) Prep and perform part 2
* Get their loads/step-up height sorted and if needed perform a few reps to get ready and then go!
WOD
Run 400 m
21 DB Swing
24 Alt. DB Renegade Row
3 Rounds
WOD GOAL
A crowd favorite: Helen! A short-to-medium-length triplet that tests athletes’ cardiorespiratory and strength endurance fitness. The double pulling makes for a grip-tastic workout, but the reps are low enough for both movements that most people can do this one Rx’d, which is great!
For an additional challenge to the Competitors, you could prescribe Heavy Helen—a heavier Kettlebell and Chest-to-bar Pull-ups. People should only really attempt this if they have a sub-10 min. regular Helen. Although doing something that requires a little more load and skill can be alluring, it can also end up being “easier” because people usually need to rest more during it, which reduces intensity.
Competitor and Rx’d: To get a fast time for Helen, everything needs to be done as fast as possible! Duh! Sorry for stating the obvious, but it’s just that type of workout. Unbroken and fast 400s. It is only 3 rounds, so there’s no time for any rest. This is how you brief those athletes wanting to push sub-9-10 min.
For the others, or if it is someone’s first time going Rx’d, give them some leeway on breaking up the movements, mainly the Pull-ups. These will be the limiting factor, exacerbated by the Swings performed prior, along with the lack of oxygen to their muscles and lungs!
Top times will be sub-10 min., but allow up to 15 min. for most people to get the workout done.
Fitness: We have kept the runs and reps the same for Fitness today. We would like these athletes to go as close to Rx’d as possible without compromising their intensity. Find a load and a scale for them that is appropriate and have them push as much as possible.
Scoring
Time to complete the workout.
Scaling
Run: Reduce to 200 m per round if needed, or use a 250-m to 500-m Row instead.
KB Swings: Reduce the load first, then perform Russian Swings.
Pull-ups: Use bands, or scale to Ring Rows. Make these challenging!
WOD
21 KB Swings (24/16 kg)
12 Pull-ups
3 rounds
WOD GOAL
A crowd favorite: Helen! A short-to-medium-length triplet that tests athletes’ cardiorespiratory and strength endurance fitness. The double pulling makes for a grip-tastic workout, but the reps are low enough for both movements that most people can do this one Rx’d, which is great!
For an additional challenge to the Competitors, you could prescribe Heavy Helen—a heavier Kettlebell and Chest-to-bar Pull-ups. People should only really attempt this if they have a sub-10 min. regular Helen. Although doing something that requires a little more load and skill can be alluring, it can also end up being “easier” because people usually need to rest more during it, which reduces intensity.
Competitor and Rx’d: To get a fast time for Helen, everything needs to be done as fast as possible! Duh! Sorry for stating the obvious, but it’s just that type of workout. Unbroken and fast 400s. It is only 3 rounds, so there’s no time for any rest. This is how you brief those athletes wanting to push sub-9-10 min.
For the others, or if it is someone’s first time going Rx’d, give them some leeway on breaking up the movements, mainly the Pull-ups. These will be the limiting factor, exacerbated by the Swings performed prior, along with the lack of oxygen to their muscles and lungs!
Top times will be sub-10 min., but allow up to 15 min. for most people to get the workout done.
Scoring
Time to complete the workout.
Scaling
Run: Reduce to 200 m per round if needed, or use a 250-m to 500-m Row instead.
KB Swings: Reduce the load first, then perform Russian Swings.
Pull-ups: Use bands, or scale to Ring Rows. Make these challenging!
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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