HOME WOD – Saturday 25 July 2020
The workout should be done as a sprint. The wall climbs will be a little time limiting since you can’t really be done as a sprint, but the idea would be to do everything unbroken, or as close to, and as fast as you can. To achieve this, use appropriate scales. The 1 minute rest will give you a little breather before you need to go again. You should be breathing hard. Shoot for 4-5 minutes per section, giving yourself around a 11-12 minute finish.
A quick bodyweight press/uni-squat/press combo today for everyone! This is intended to be sub 10 minute (not including the rest) and a quick way to get some blood flow after the big week you have had. Physically, but also most likely mentally!
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARM-UP ~ 10 – 15 MINS
(10-15 min.) Warm-up
(5+ min.) Group 1: Row for 5 min.
Minute 1: Easy Pace (60% of max)
Minutes 2 and 3: Moderate Pace (70%)
Minutes 4 and 5: Moderate-Fast Pace (80%)
(5+ min.) Group 2:
4 x 10-m 3-Point Shuttles (every 10 m, you touch the ground with your hand; there and back 2 times)
20-m Bear Crawl
5 OH Squats with PVC
AMRAP 5 min.
WORKOUT PREP & WORKOUT ~ 35 MINS
(10 min.) Review the Power Snatch with a Barbell
Spend some time working different positions.
Start top down: High Hang—Mid-thigh Hang—Full Power Snatch
* Have them add a bit more weight, then go over the movements again. Does the way they move change?
(5-10 min.) Prep for Workout:
10 Power Snatches – second-set load
5 Power Snatches – third-set load
* Bring the load back down to their starting weight.
* Prep as needed for the Workout.
(15 min.) Perform the Workout
WARM DOWN ~ 5 MINS
1 min. Dynamic Flexi Swimmer Stretch
1 min. Alt. Under-the-body Stretch
10 repsDown Dog to Cobra
WOD
15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs
rest 1 min.
15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs
WOD Board
Scaling
Push-ups to knees to floor or reduce your reps
Pistols to 24 x air squats or reduce reps
Wall climbs to shoulder taps x 9 (L + R)
Scoring
Time to complete the workout.
WARM-UP
(5-10 min.) Musical Movements through zoom!
Set up 4 stations of:
Air Squats
Mountain Climbers
Jumping Jacks
Kick-sits
– Distribute people amongst the stations (if possible)
– You dictate the time they spend on each station by turning the music on and off. When they hear you turn the music off, they must start on the next movement as quickly as possible.
– The last person to start the next movement gets a burpee penalty 😉 OR, no penalty, just fun!
– Play for about 5+ min and try to distribute the time evenly with all the movements.
(5-10 min.) Mobility
10 alt. Cossack squats
10+ Quad rocks
10 + Split stance rock to tall split kneel
10 T Spine rotation and shoulder rolls
WORKOUT PREP & WORKOUT
(5-10 min.) Review movements as needed.
Perform a few reps of some progressions and the movements
* Go over scaling options here.
(10 min.) Prep for Workout
Perform (using workout modifications)
5 Push-ups
4 Pistols
1 Wall Climb
Every 90 sec for 3 Rounds
* Prep as needed for Workout
(10-12 min.) Perform Workout
WOD GOAL
The workout should be done as a sprint. The wall climbs will be a little time limiting since you can’t really be done as a sprint, but the idea would be to do everything unbroken, or as close to, and as fast as you can. To achieve this, use appropriate scales. The 1 minute rest will give you a little breather before you need to go again. You should be breathing hard. Shoot for 4-5 minutes per section, giving yourself around a 11-12 minute finish.
A quick bodyweight press/uni-squat/press combo today for everyone! This is intended to be sub 10 minute (not including the rest) and a quick way to get some blood flow after the big week you have had. Physically, but also most likely mentally!
WOD
Perform every 5 min, for 3 rounds
60 DB Good-mornings
30 DB Power Snatch – 15 each side
15 x Shuttle Run (20 m )
WOD GOAL
It’s the last Saturday of the month!
We are pulling today’s workout from the 2016 Archives. It’s fun. Every 5 min., athletes perform a variation of a triplet that involves Rowing, Power Snatches, and Shuttle Runs. The Power Snatches decrease in volume as the load increases, while the Shuttles increase in volume. The Row distance always remains the same. Whatever is left of the 5 min. after completing the work is their rest period, as well as the time to change the load on their Barbells.
We chose light loads today for all three efforts to keep the metabolic theme of the workout. Nothing will stop athletes in their tracks today, aside from their current level of cardiorespiratory fitness.
If you are short on Rowers, stagger the start so you have a second group begin at 2.5 minutes. Then, if you need to completely modify, perform 2-min. efforts on a Bike, or Run 400 m for each round. (That’s a lot of Running!)
For the Shuttle Runs, 1 rep = 20-m Shuttle. There and back would be 2 reps. They do NOT need to touch the ground at each end, just pass both feet across the line for the rep to count.
Everyone: Each triplet should be viewed as a sprint from start to finish. How quickly can they get through it? Each round should take roughly 3:45-4 min., giving athletes roughly 1 min. of rest between efforts. This won’t be enough time to completely recover, but enough to be able to get their heart rate down and get back on the Rower to attack it again at the same pace as before. The toughest period will be going into the third set—this is when their fatigue will be the highest and they will mentally start to doubt their abilities.
Use the scaling options below if you think your athletes are going to have less than 30 sec. of rest between efforts. We want maximal output on each round, and such a short break won’t allow for that—they will be trying to play catch-up across the whole workout and will end up missing the stimulus.
Scoring
Time for each triplet (3 scores).
Scaling
Row: Modify to 2-min. Bike effort, or 400-m Run.
Power Snatches: Scale the loads as needed.
Shuttle Runs: First, modify to 20 Shuttle Runs. Then, for people who can’t Run, have them perform 25 Air Squats instead.
WOD
Between Min. 0-5, complete:
500-m Row
20 Power Snatches (65/45 lb.)
15 x Shuttle Run (20 m)
Between Min. 5-10, complete:
500-m Row
15 Power Snatches (75/55 lb.)
20 x Shuttle Run (20 m)
Between Min. 10-15, complete:
500-m Row
10 Power Snatches (95/65 lb.)
25 x Shuttle Run (20 m)
WOD GOAL
It’s the last Saturday of the month!
We are pulling today’s workout from the 2016 Archives. It’s fun. Every 5 min., athletes perform a variation of a triplet that involves Rowing, Power Snatches, and Shuttle Runs. The Power Snatches decrease in volume as the load increases, while the Shuttles increase in volume. The Row distance always remains the same. Whatever is left of the 5 min. after completing the work is their rest period, as well as the time to change the load on their Barbells.
We chose light loads today for all three efforts to keep the metabolic theme of the workout. Nothing will stop athletes in their tracks today, aside from their current level of cardiorespiratory fitness.
If you are short on Rowers, stagger the start so you have a second group begin at 2.5 minutes. Then, if you need to completely modify, perform 2-min. efforts on a Bike, or Run 400 m for each round. (That’s a lot of Running!)
For the Shuttle Runs, 1 rep = 20-m Shuttle. There and back would be 2 reps. They do NOT need to touch the ground at each end, just pass both feet across the line for the rep to count.
Everyone: Each triplet should be viewed as a sprint from start to finish. How quickly can they get through it? Each round should take roughly 3:45-4 min., giving athletes roughly 1 min. of rest between efforts. This won’t be enough time to completely recover, but enough to be able to get their heart rate down and get back on the Rower to attack it again at the same pace as before. The toughest period will be going into the third set—this is when their fatigue will be the highest and they will mentally start to doubt their abilities.
Use the scaling options below if you think your athletes are going to have less than 30 sec. of rest between efforts. We want maximal output on each round, and such a short break won’t allow for that—they will be trying to play catch-up across the whole workout and will end up missing the stimulus.
Scoring
Time for each triplet (3 scores).
Scaling
Row: Modify to 2-min. Bike effort, or 400-m Run.
Power Snatches: Scale the loads as needed.
Shuttle Runs: First, modify to 20 Shuttle Runs. Then, for people who can’t Run, have them perform 25 Air Squats instead.
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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