HOME WOD – Thursday 1st October 2020
Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.
Briefing video
Daily Board
WARMUP
(5 min.) Quick Warm-up – use dumbbell/object
Have them perform:
8 Air squats
4 Push-up, hop over db
8 Split stance rock to tall split stance kneel
4 Burpee, hop over db
1-2 rounds
(10 min.) Project Inversion Session #11
Endurance
45 seconds Handstand hold
15 seconds Rest
5 Rounds
* Scale UP to Wall Facing or Free-Standing
* Scale DOWN to Wall Walk up or Plank Hold
WORKOUT PREP & WORKOUT
Everyone
(10 min.) In pairs (or single, alternate movements) – Hold stretch for up to 1 min.
One person performs # reps of a movement, other performs stretch:
10 Ring rows/db bent over rows — flag pole stretch
20 Plank shoulder taps — wall slides
10 Air squats — bootstrap stretch (grab ankles, push hips into the air)
10 kip swings on pull up bar/renegade row — flexi swimmer stretch
5 tempo push-ups (3 second descent down, hand release at bottom, press out) — wall pec stretch
10 cossack squats — groiner stretch
(5 min.) Prep workout movements:
50 m Farmer’s carry
Mini round of Cindy (2-4-6) – use workout mods here.
3 rounds
*Add weight onto farmer’s each round until at workout weight
(25 min.) Perform workout
5-4-3-2-1
Rounds of
6 V-ups
10 Push-ups
15 Air-Squats
200-m Object Carry between each round.
Scoring
Time to complete the workout
Scaling
Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.
Air squats: Scale reps.
* Scale reps as needed to 4-8-12.
V-ups: Scale to a V-up with knee tuck
WOD Goal
Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.
You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.
We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.
Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!
The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!
5-4-3-2-1
Rounds of
6 Alt. Renegade Rows
10 Push-ups
15 Air-Squats
200-m Farmers Carry between each round.
Scoring
Time to complete the workout
Scaling
Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.
Air squats: Scale reps.
* Scale reps as needed to 4-8-12.
Renegade rows: Reduce reps as needed.
WOD Goal
Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.
You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.
We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.
Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!
The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!
5-4-3-2-1
Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
200-m Farmers Carry between each round. (heavy)
Scoring
Time to complete the workout
Scaling
Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.
Air squats: Scale reps.
* Scale reps as needed to 4-8-12.
Pull-ups: Find a version that is accessible and allows them to perform 5 unbroken each time. Either jumping pull-ups, or ring rows.
Farmers carry: Keep the load as heavy as possible. Goal is to perform each 200 m with no more than 2-3 breaks.
WOD Goal
Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.
You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.
We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.
Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!
The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!
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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