HOME WOD – Thursday 16 April 2020
Fully and Partially Loaded:
The work to rest ratio spread is different for each section. The first 5 minutes will be about maximising your rest to get the highest load. The second 5 minutes will be about getting the 800 m done as quickly as possible and recovering for the remaining 30 sec – 1 minute you have left, and the third 5 minutes is about going all out for the full 5 minutes and getting as much work done as possible.
For the last effort, you should be able to do sets of 4-6 with your load consistently. If you are able to keep repping out 15 reps unbroken, your 15 rep max you performed earlier is not a true 15 rep max 🙂
Unloaded:
Because the design is a little different, the first and last sets should be attacked with a consistent pacing rather than all out efforts. Your first 5 minutes will likely yield more reps than your second attempt. Both push-ups and hspu are movements that hit failure relatively quickly for most folk.
You should shoot for at least into the 12th rep set for the first round and the 10th rep set for the second. See the scaling options below to get the most out of the workout.
Briefing video
Daily Board. Scaling options are in red.
WARMUP
400 m run
40 Plank shoulder taps
10 Good-morning to squat
10 Down dog into cobra – keep moving
10 Half handstands (on spot) – scale to attempts or Pike HSPU
10 alt. Walking (on spot) pigeon stretch
Max handstand hold – if less than 30 sec. Do two attempts – scale to plank.
20 Air squats
400 m run – run a little faster this time.
(10 min.) Push-up Program day 11
Push-up Variants
5 Rounds
5 Long Push-ups
5 Clapping Push-ups
* Scale by adding a 1-min rest between rounds.
* Scale clapping to knees, then sub as a hand-release push-up.
WORKOUT PREP & WORKOUT
(10-15 min.) Review and prep for thruster/PU-HSPU
Review movements as needed.
* Use one Db as SA to review for PL.
Front Squat – Press – Push Press – Thruster
Fully and Partially Loaded
1 x 10 reps
2 x 8 reps
* FL: Increase load each set. They shouldn’t be AT their working weight during this, but they should have a good idea of what they want to start with.
Unloaded
1 Push-up + 1 HSPU
3 rounds
* Prep as needed for the workout
In 5 min:
1 Push-up + 1 HSPU
2 Push-up + 2 HSPU
etc…..
In 5 min:
Run 800 m
In 5 min:
1 Push-up + 1 HSPU
2 Push-up + 2 HSPU
etc…..
Scoring
Three scores: Reps + 800 m time + Reps
In 5 min:
Find your Max reps unbroken
DB Thruster (50/35 lb.)
In 5 min:
Run 800 m
In 5 min:
Max rep DB Thrusters
Scoring
Three scores: Thruster load + 800 m time + max thrusters
In 5 min:
Find your 15 rep Max
Thruster
In 5 min:
Run 800 m
In 5 min:
Max rep Thrusters with 15 rep
weight
Scoring
Three scores: Thruster load + 800 m time + max thrusters
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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