HOME WOD – Wednesday 13 May 2020
For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set.
High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate.
Briefing video
Daily Board
WARMUP
(10 min.) Warm-up
Perform a total of 10 x 20 m shuttle runs. – Use speed skaters for those who have no space.
Every 2 shuttle runs (there and back) perform these movements in this order.
– 6 Up and over the fence + 1 air squat(alternate directions – left/right)
– 12 On the spot high knees
– 6 Strict sit-ups
– 6 Plank shoulder-taps
(10 min.) Squat Better Project Session #7
6 reps at each position of Jami squat drill
6 warrior pose 3 each side (hold 5 sec. each rep)
Round-the-room tall duck walks
6 Good mornings to squat
2 rounds
WORKOUT PREP & WORKOUT ~ 30 min
(15 min.) Front squat review and prep
With a PVC or empty barbell/single DB/air squat as a group perform;
5 Front squats + 3 sec. pause at the bottom
5 Front squats with a 5 sec. lower (count 5 sec. to get to the bottom)
Then, on their own, perform:
2 Front Squats with a 5 sec. lower + 3 front squats with a 3 sec. pause at the bottom + 4 front squats
20 double-unders/toe-taps
3 rounds
* Add load each round
* the last round should be at their working weight.
* For PL, have them use both dumbbells for this part, all three rounds
* For UL, have them perform air squats here.
* Prep as needed for the workout.
(15 min.) Perform workout
3 Rounds
40 Air Squats
200 m Run
60 Object Toe-taps
perform 1 round every 5 min.
Scoring
Time per round.
Scaling
Run: Scale to 100-150 m, or perform 20 speed-skaters instead
Double-unders: Scale to 35-40 reps, then scale to 80 single-unders or 60 toe-taps.
Air squats: Reduce reps to 30.
WOD Goal
For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set. That might start getting a little hard and/or spicy for the front squats, but their goal should be to try hold on as long as you can and maybe 1 or 2 breaks at a maximum.
Even though pausing at the top of the lift doesn’t feel like as much of a break as dropping it does, it definitely saves a little bit more time in a workout like this where time is crucial.
The workout is really about the squats. Most people will be able to run relatively fast on the 200-m run and be able to get the double-unders done pretty quickly with the idea of more rest in the back of their mind. You should try aim for consistency across the 3 rounds.
Some will get 1-2 min. max rest in that first round and then less in round 2, depending on how much you fatigue. The majority around 1 minute. If you think that you will be getting less than 30 seconds rest between sets, scale the workout appropriately to increase that to at least 45 seconds.
High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate. Light for the first set and moderate for the last two. Another intention was to give the shoulders a little break after the last few days high in shoulder work.
Perform a set of work every 5 minutes. We have prescribed enough workload for you to get it done in roughly 3-4 minutes and have up to a minute rest between sets to allow for close to a full recovery between sets.
We are back to the first session of our squat better project. Day #7 is the same as day #1. This will help prep everyone for the 90 squats you have in store.
* You have 10 more reps, but given the lack of load, you should be fine.
3 Rounds
30 DB Front Squat (50/35 lb.)
200 m Run
50 Double-unders
perform 1 round every 5 min.
Scoring
Time per round.
Scaling
Run: Scale to 100-150 m, or perform 20 speed-skaters instead
Double-unders: Scale to 35-40 reps, then scale to 80 single-unders or 60 toe-taps.
DB front squat: Use one DB instead of two.
WOD Goal
For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set. That might start getting a little hard and/or spicy for the front squats, but their goal should be to try hold on as long as you can and maybe 1 or 2 breaks at a maximum.
Even though pausing at the top of the lift doesn’t feel like as much of a break as dropping it does, it definitely saves a little bit more time in a workout like this where time is crucial.
The workout is really about the squats. Most people will be able to run relatively fast on the 200-m run and be able to get the double-unders done pretty quickly with the idea of more rest in the back of their mind. You should try aim for consistency across the 3 rounds.
Some will get 1-2 min. max rest in that first round and then less in round 2, depending on how much you fatigue. The majority around 1 minute. If you think that you will be getting less than 30 seconds rest between sets, scale the workout appropriately to increase that to at least 45 seconds.
High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate. Light for the first set and moderate for the last two. Another intention was to give the shoulders a little break after the last few days high in shoulder work.
you perform a set of work every 5 minutes. We have prescribed enough workload for them to get it done in roughly 3-4 minutes and have up to a minute rest between sets to allow for close to a full recovery between sets.
We are back to the first session of our squat better project. Day #7 is the same as day #1. This will help prep everyone for the 90 squats you have in store.
* We kept the reps the same for you today. Increasing them would potentially mean some athletes wouldn’t finish the prescribed reps in time, leaving you with little to no rest between sets. The difference in load is also minimal between the two.
3 Rounds
30 Front Squat (115/75 lb.)
200 m Run
50 Double-unders
perform 1 round every 5 min.
Scoring
Time per round.
Scaling
Run: Scale to 100-150 m, or perform 20 speed-skaters instead
Double-unders: Scale to 35-40 reps, then scale to 80 single-unders or 60 toe-taps.
Front squat: Scale load as needed.
WOD Goal
For a lot of you the main goal is going to be to get the work done within 4-5 min. Ideally, everything should be done in one unbroken set. That might start getting a little hard and/or spicy for the front squats, but their goal should be to try hold on as long as you can and maybe 1 or 2 breaks at a maximum.
Even though pausing at the top of the lift doesn’t feel like as much of a break as dropping it does, it definitely saves a little bit more time in a workout like this where time is crucial.
The workout is really about the squats. Most people will be able to run relatively fast on the 200-m run and be able to get the double-unders done pretty quickly with the idea of more rest in the back of their mind. You should try aim for consistency across the 3 rounds.
Some will get 1-2 min. max rest in that first round and then less in round 2, depending on how much you fatigue. The majority around 1 minute. If you think that you will be getting less than 30 seconds rest between sets, scale the workout appropriately to increase that to at least 45 seconds.
High squatting volume today combined with running and double unders makes for a big lower body day! The squat load is light to moderate. Light for the first set and moderate for the last two. Another intention was to give the shoulders a little break after the last few days high in shoulder work.
you perform a set of work every 5 minutes. We have prescribed enough workload for them to get it done in roughly 3-4 minutes and have up to a minute rest between sets to allow for close to a full recovery between sets.
We are back to the first session of our squat better project. Day #7 is the same as day #1. This will help prep everyone for the 90 squats you have in store.
* We kept the reps the same for you today. Increasing them would potentially mean some athletes wouldn’t finish the prescribed reps in time, leaving you with little to no rest between sets. The difference in load is also minimal between the two.
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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