HOME WOD – Tuesday 4 August 2020
We are changing direction from yesterday. The reps per movement may seem like a lot because they are. We have set the bar high as a challenge. The work to rest ratio is not going to be 1:1 which is why we have added a 1 minute rest interval at the end of each round. This may still not be enough to recover fully, but the intention is to work on managing fatigue while working through a little discomfort and heavy breathing.
Briefing video
Daily Board. Scaling options are in red.
WARMUP
(10 min.) Virtual Partner Warm-up….. Or real one, if they have one.
Min 1 and 2: Partner 1 rows/runs 100 m while partner 2 performs bootstrap squats
Switch on the minute
Min 3 and 4: Partner 1 rows/runs 100 m with while partner 2 performs 1 push-up + 2 shoulder taps.
Switch on the minute
Min 5 and 6: Partner 1 rows/runs 100 m while partner 2 runs rotational planks
Switch on the minute
Min 7 and 8: Partner 1 rows/runs 100 m while partner 2 performs 1 burpee + 1 jumping air squat
Switch on the minute
* If it is too logistically hard to figure out the partner thing, have people perform this as an individual, performing each movement on the minute. Run + movement every 2 minutes.
WORKOUT PREP & WORKOUT
(10-15 min.) Prep for the workout
Fully Loaded
First, work up to a Max Seated Box Jump
* Have them find their highest height they can jump to.
* Use between a 12-15” box/stack plates to sit/jump from
Perform;
2 x 3 reps – start low and add height on second set
2 x 2 reps – keep adding
As many sets of 1 rep as it takes to find a max. Probably around 4 or 5.
Then, with their workout Box height perform;
25/20 box jumps (aim to get it done in 1 min) – modify before or after to the rep scheme people think they will be able to hold for the workout.
Partially Loaded and Unloaded
Briefly, review the DB SDHP/good-mornings as needed. Then, perform:
With two dumbbells/markers positioned about 3-5 ft away from each other (closer if you like), have them jump over both back and forth for 10-15 reps. This should be a challenge. You can use chalk or anything as lines if they feel weird about jumping over dumbbells that far apart. No injuries please!
Then, using their object height perform:
25/20 jumps (aim to get it done in 1 min) – modify before or after to the rep scheme people think they will be able to hold for the workout.
* Prep as needed for Workout
(20 min.) Perform Workout
WARMDOWN
1-2 min. Each side of ankle + foot stretches
1- 2 min. Each side wall facing hip flexor stretch
1 min. Alt. plane crash victim stretch – hold up to 5 sec each side.
5 Rounds
Min 1: 16 Air Squats / Overhead Air Squats
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest
Scoring
Complete Workout
Scaling
Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.
WOD Goal
We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.
The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.
Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.
5 Rounds
Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest
Scoring
Complete Workout
Scaling
Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.
DB SDHP: Scale further to good-mornings with, or without the DB.
WOD Goal
We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.
The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.
Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.
One way to tackle the workout is to start out with the prescribed reps and then, if you start to drop off, take 1 or 2 reps off each round as needed.
5 Rounds
Min 1: Row 15/10 Cal.
Min 2: 15 Box Jumps (24/20 in.)
Min 3: 10 Burpees
Min 4: Rest
Scoring
Complete Workout
Scaling
Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.
Burpees: Scale the reps to 6 or 7, then to kick-backs.
Row: Reduce calories as needed. Modify to 15 SDHP (65/45 lb.) if needed.
WOD Goal
We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.
The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.
Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.
One way to tackle the workout is to start out with the prescribed reps and then, if you start to drop off, take 1 or 2 reps off each round 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.
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