WOD

5 Rounds

9 Plank Get-down/ups

24 Air Squats

9 Handstand Push-up

WOD Board

Scaling

• Plank get-down/up: Scale to plank shoulder taps. 20 total. Then scale to kneeling position. Otherwise, just a straight plank
• Handstand push-up: Scale to an elevated pike push-up, or floor pike push-up. Or normal push-up
• Add weight and or scale reps for the squats

Scoring

Time to complete the workout.

WARM-UP

WOD GOAL

Pressing and squatting is still on the cards for you today. If you like, and if this is your first workout for the week, add one more round to the end for a total of 6 rounds.

For the 9 Get down/ups, one rep is right side down/up + left side down/up. So, 18 total per round.

The HSPU will be the limiting factor here today. Make sure you find a modification that will really challenge you and make you break these up into sets of roughly 3-4. The other two movements should be done quickly and unbroken. Your total time (for 5 rounds) will be around 12-14 minutes.

WOD

30 Single-unders
3-min. Barbell or DB Front-rack Hold
30 Weighted Backward Lunges

60 Single-unders
2-min. Barbell or DB Front-rack Hold
20 Weighted Backward Lunges

90 Single-unders
1-min. Barbell or DB Front-rack Hold
10 Weighted Backward Lunges

WOD GOAL

We are changing the focus today with this dynamic triplet consisting of Double-unders, a Front-rack Hold, and DB Single-arm Overhead Pistols. We don’t expect that most athletes will be able to perform this last movement, but for those who have the strength and mobility, it is a great challenge for the day! The Double-unders are ascending in reps, while the Hold and the Pistols are descending in reps across the 3 rounds. The ascending/descending theme has definitely come up a few times this month. Perhaps back in 2017 it was cool? Either way, this workout involves a great mix of metabolic conditioning, skill, and mental tenacity.

The Barbell should be taken from the ground.

For the Pistols, the reps are total (30-20-10), not each side, though athletes do need to perform half on the right leg and half on the left leg. They can switch arms however they would like. Some people will definitely favor one side, and for the sake of being able to do the movement, if the only way they can perform it is on one arm, that is OK for today.
* Ideally, we want them to switch arms.

Given the high-skill movements in this workout, these athletes might get through it a little quicker. Aim to challenge them enough so they get slowed down a bit during the Holds and the Lunges, but are able to move through the Jump Rope portion quickly. Shoot for a total workout time of 13-15 min.

Scoring

Time for each triplet (3 scores).

Scaling

• Double-unders: For today, have people perform attempts and count them. Use this method if they have at least 5 reps unbroken when fresh. Otherwise, have them scale to Lateral Parallette Jump-overs, with the same number of reps.
• Front-rack Hold: Scale the load as needed.
• DB SA OH Pistols: First, scale to the load being held anyhow, then scale to regular Pistols, then use the Fitness version of the movement.
• Single-unders: If they are unable to jump, have them perform quick, low Step-ups. Use the reps 30-60-90.

We are changing the focus today with this dynamic triplet consisting of Double-unders, a Front-rack Hold, and DB Single-arm Overhead Pistols. We don’t expect that most athletes will be able to perform this last movement, but for those who have the strength and mobility, it is a great challenge for the day! The Double-unders are ascending in reps, while the Hold and the Pistols are descending in reps across the 3 rounds. The ascending/descending theme has definitely come up a few times this month. Perhaps back in 2017 it was cool? Either way, this workout involves a great mix of metabolic conditioning, skill, and mental tenacity.

The Barbell should be taken from the ground.

For the Pistols, the reps are total (30-20-10), not each side, though athletes do need to perform half on the right leg and half on the left leg. They can switch arms however they would like. Some people will definitely favor one side, and for the sake of being able to do the movement, if the only way they can perform it is on one arm, that is OK for today.
* Ideally, we want them to switch arms.

The Double-unders are going to seem like the least difficult thing they have to do today. On paper, the Holds don’t seem like much, but anyone who has ever done a Front-rack Hold for longer than 30 sec. knows better. The first Hold will be when they are freshest, but it is also the longest. Expect the majority of your athletes to break 3-4 times. For the second and third Holds, the goal should be no more than 1-2 breaks. The key to the Holds is to hang on for as long as possible initially, because as soon as they break, the urge to do so again becomes greater.

The Pistols should be challenging. Everyone, including your athletes who are doing the SA OH Weighted Pistols, will most likely need to break them up into sets of 3-5, which will slow down the workout quite a bit. That is OK, as that is the expectation for today. We aren’t looking for a lung buster. So, everyone should find a modification that is a little harder than what they would normally perform.

Your top athletes should aim to finish around 12 min., while the majority will take the full 15 min. to complete the workout.

Scoring

Time to complete the workout.

Scaling

• Double-unders: For today, have people perform attempts and count them. Use this method if they have at least 5 reps unbroken when fresh. Otherwise, have them scale to Lateral Parallette Jump-overs, with the same number of reps.
• Front-rack Hold: Scale the load as needed.
• DB SA OH Pistols: First, scale to the load being held anyhow, then scale to regular Pistols, then use the Fitness version of the movement.

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.