WOD

100 Object Toe-taps
400 m Run
100 Object Toe-taps
400 m Run
100 Object Toe-taps
400 m Run

 

WOD Board

 

Scaling

Double unders to Single Unders or to Toe Taps

 

Scoring

Time to complete the workout.

 

WARM-UP

WORKOUT PREP & WORKOUT

Run 400 m: 100 m easy – 100 m mod – 200 m hard workout pace

Rest, then review the Double-under if needed and after perform;
1 set of each 10-20-30 Double-unders unbroken (that is the goal) SCALE to workout modification (attempts or Single-unders)

* Unloaded perform these as object to-taps.

* Prep as needed for the Workout

 

WOD GOAL

The goal is to shoot for big sets as possible in those double-unders/toe-taps. If you are unable to get a lot of double-unders in a row just yet, have your focus on keeping your rest between sets short. Even if you fail the rep but it was a legitimate attempt, count it.

While you may feel exhausted during the workout from the double unders, encourage yourself to push the rows/runs and hang in there with a consistent pace for each effort. This is hard for some/most of you. Run hard when you feel good, then slow down when you are fatigued. Have yourself try to be more conservative in the first effort and you will end up rowing/running the same pace across the board.

Top performers will most likely get it done around or under 14 min. Allow yourself up to 16+/-min.

 

WOD

12 Object Jumps
12 V-Ups
12 Jumping Lunges
5 Rounds

 

WOD GOAL

After yesterday’s weightlifting effort, we have a short, mixed Gymnastics combo to end the working week. Both task and time (rest time) are fixed, with more emphasis on the task being fixed and the working time being determined by the athlete. We like these types of workouts because they encourage people to get a certain amount of work done within a given timeframe that they might not have otherwise done if it was simply a task-priority workout. Going against the clock now and again can ignite athletes’ motivation to work a little harder.

 

We have added some load for the Competitors to increase the difficulty a bit. Use a MB weight that still allows them roughly 20-30 sec. of rest each round, at least in the earlier rounds. For the V-ups, the MB should touch the ground behind their head at the bottom of the movement and touch their toes at the top of the movement.

For the Jumping Lunges, the MB is held in a bear-hug position.

* There are lots of moving parts in today’s warm-up. We want to adequately prep athletes for each movement, but we also want to spend time going through some full ranges in the lower body to get blood moving to these parts.

 

For these athletes, the reps and movements should be relatively easy to hold every 2 min. If anything, you may need to increase the difficulty a little for them to get the desired stimulus. If they are able to perform V-ups and Jumping Lunges, then you can reduce the reps a bit, but have them perform those movements over scaling to something less challenging. The Step-ups should be at a higher height than they normally use.

 

Scoring

Completed or not completed.
* Write scores/modifications in comments.

 

Scaling

Box Jumps: Scale the height as needed. They should be confident they can make each Jump.

V-ups with MB: Scale to bent knees for those who have mobility issues or who can’t maintain the Hollow position. The lower back will light up a little; that is OK, but it shouldn’t be painful.

Jumping Lunges: First, omit the MB, then scale to regular Lunges for those who can’t jump.

Fitness:

Bent-knee V-ups: Scale these to regular Sit-ups or Bent-knee Leg Lifts off the ground.

Lunges: Omit the MB if needed.

 

After yesterday’s weightlifting effort, we have a short, mixed Gymnastics combo to end the working week. Both task and time (rest time) are fixed, with more emphasis on the task being fixed and the working time being determined by the athlete. We like these types of workouts because they encourage people to get a certain amount of work done within a given timeframe that they might not have otherwise done if it was simply a task-priority workout. Going against the clock now and again can ignite athletes’ motivation to work a little harder.

We have added some load for the Competitors to increase the difficulty a bit. Use a MB weight that still allows them roughly 20-30 sec. of rest each round, at least in the earlier rounds. For the V-ups, the MB should touch the ground behind their head at the bottom of the movement and touch their toes at the top of the movement.

For the Jumping Lunges, the MB is held in a bear-hug position.

* There are lots of moving parts in today’s warm-up. We want to adequately prep athletes for each movement, but we also want to spend time going through some full ranges in the lower body to get blood moving to these parts.

 

Competitor and Rx’d: Today, the goal is quality movement. All three movements have the potential to be done quickly, but usually some of the virtuosity is lost when this happens. How fast can they go AND still look good at the same time?

The Box Jumps are high. No one should be attempting these as rebounds, with the exception of perhaps a few of your Competitors. Challenge your athletes to go a little higher than normal, even if it means putting a thin Plate on top of a Box.

The V-ups will start off feeling great, then after the halfway point, they will start to feel kind of spicy through the shoulders and midline! Make sure people are holding the standard as much as possible, since it can get easy to “cheat” a little.

The Jumping Lunges amount to 10 total, so 5 per leg. These should be relatively easy to maintain unbroken across the 5 rounds.

Overall, athletes shouldn’t really be breathing that hard. They will most likely start fatiguing in their muscular endurance rather than metabolically. Those who do race through each round will have enough rest at the end of each set to catch their breath back. Most people should have at least 30+ sec. of rest each round.

Competitors should finish each round around the same time as it takes everyone else.

 

Scoring

Completed or not completed.
* Write scores/modifications in comments.

 

Scaling

Box Jumps: Scale the height as needed. They should be confident they can make each Jump.

V-ups with MB: Scale to bent knees for those who have mobility issues or who can’t maintain the Hollow position. The lower back will light up a little; that is OK, but it shouldn’t be painful.

Jumping Lunges: First, omit the MB, then scale to regular Lunges for those who can’t jump.

 

 

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.