HOME WOD – Saturday 5 September 2020
The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups / burpees and vice versa. The majority however will probably be able to do the running and not the pull-up / burpee.
Briefing video
Daily Board
WARMUP
(5-10 min.) Dynamic mobility to warm-up
For each direction perform 10-20 reps
Wall facing both directions – lateral swings
Forward facing swings (wall by side)
Backwards swings (wall facing)
Ankle circles
Hip Circles (up and over fence but more dynamic)
10 reps each Shoulder sequence
(10 min) Running prep
Run 200 m.
Then, perform:
5 x 50-m sprints from a crouched position
* Use 75-80 effort -no need for 100% efforts here.
WORKOUT PREP & WORKOUT
Fully Loaded
(10 min.) Prep for pull-ups and workout
* Jump up to pull-up bar, swing, twist body and stretch out shoulders for 15-30 sec.
Then perform;
10 sec. hold chin over the bar + 3 jump up slow lower negatives
Rest 1-2 min.
10 sec. hang + 3 strict pull-ups (SCALE back to slow lower negatives)
Rest 1-2 min.
Then perform:
6-7 burpee pull-ups – time how long it takes and adjust reps from there.
* Prep as needed for workout
Partially Loaded and Unloaded
Perform 5 x 6 point burpees. Hold positions for 2 sec.
Then, perform 10 x Max height standing jumps.
* Use a piece of chalk or something else to mark a spot on the wall.
* Rest as needed between efforts
Then, perform:
6-7 burpee to target – time how long it takes and adjust reps from there.
(20 min.) Perform workout
10 rounds (20 min.)
Odd min: Run 200 m
Even min: 8 Burpee Jump to Target
Scoring
Work completed
* Post modifications to comments.
Scaling
Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.
Burpee to target: reduce the reps to 5-6. Then, omit the target. Lastly, modify to a kick-back.
WOD Goal
The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee
As a rule of thumb for the running; you should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.
For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. You can jump straight into the pull-up if you want.
The running is going to jack up your heart rate each round. You will most likely only have between 10-15 sec. rest before you need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving you a slightly bigger rest before you need to go again.
The only difference is the lack of the pull-up. Rather than adding a pulling movement, we wanted to keep it simple with the burpee, so just added the target to jump to and one additional rep. Same target height as above applies.
10 rounds (20 min.)
Odd min: Run 200 m
Even min: 8 Burpee Jump to Target
Scoring
Work completed
* Post modifications to comments.
Scaling
Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.
Burpee to target: reduce the reps to 5-6. Then, omit the target. Lastly, modify to a kick-back.
WOD Goal
The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee
As a rule of thumb for the running; you should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.
For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. You can jump straight into the pull-up if you want.
The running is going to jack up your heart rate each round. You will most likely only have between 10-15 sec. rest before you need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving you a slightly bigger rest before you need to go again.
The only difference is the lack of the pull-up. Rather than adding a pulling movement, we wanted to keep it simple with the burpee, so just added the target to jump to and one additional rep. Same target height as above applies.
10 rounds (20 min.)
Odd min: Run 200 m
Even min: 7 Burpee Pull-ups
Scoring
Work completed
* Post modifications to comments.
Scaling
Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.
Burpee pull-up: Reduce the reps to 5-6. Then, reduce to a burpee jumping pull-up. If you don’t have bars low enough, perform the burpees first, then the jumping pull-ups.
WOD Goal
The goal is for as many people to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee
As a rule of thumb for the running; they should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.
For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. They can jump straight into the pull-up if they want.
The running is going to jack up their heart rate each round. They will most likely only have between 10-15 sec. rest before they need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving them a slightly bigger rest before they need to go again.
Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.
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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