HOME WOD – Tuesday 30 June 2020
We are doubling up on running from yesterday. The same volume, delivered differently. This wasn’t a mistake. We don’t do this often, but it is a good challenge to see where you are mentally and physically with being uncomfortable.
Briefing video
Daily Board
WARMUP
(5 min.) Quick Warm-up
5 x 10-m Shuttle runs.
10 Bootstrap squat stretches
5 x 10-m Shuttle runs.
10 Air squats
5 x 10-m Shuttle runs.
10 Jumping air squats
(15-20 min.) Project Inversion #13
Finale
3 x Max Handstand Hold
* Choose a position that they can maintain for longer than 30 sec. for each hold
* Scale as needed as per the first week – compare results.
For fun BONUS – Walking on Hands
10 Walk into Wall — Kick up 5-10 m away from wall and Handstand Walk into Wall
Rest
* Scale DOWN to 10 Slow Perfect Wall Climbs, or as Round the World Walks (Box or Pike)
20 Hand Plate Walks — Use 45 lb Plates on either side and walk right hand up, then across to the other side, left hand is up on the other plate
Rest
* Scale UP to Handstand Walking with plates as obstacles
* Scale DOWN to Box or Pike Plate Walks
WORKOUT PREP & WORKOUT
(10-15 min.) Prep for the Front Squats
Everyone
As a group, with a db or empty barbell, review the front squat as needed.
Front squat – pause front squat – flag-pole stretch – sots press
Then, perform:
20 Front squats
15 Front squats
10 Front squats
* Between each set, run 100-m at a moderate pace.
* Add load each round to work up to the workout load.
* Prep as needed for the workout.
* UL folk, work the air squat instead.
(10-15 min.) Perform the workout
* With time remaining, perform a cool down.
For Time
100 Air Squats
1 k Run
Scoring
Time to complete the workout
Scaling
Scale to 800 m, or modify to a row instead if possible.
Air squats: Reduce the reps as needed.
WOD Goal
We are doubling up on running from yesterday. The same volume, delivered differently. This wasn’t a mistake. We don’t do this often, but it is a good challenge to see where you are mentally and physically with being uncomfortable. If you are not on board with this, you can row instead (if possible). Ideally, you should all run. The squatting/running couplet is such a unique stimulus. The volume for the squats is low and moderate in load, which will mean they can race through these reps and get to the meat of the workout, the run.
This isn’t a sprint. It is a short workout, but not a sprint. People will want to be a little conservative out the gate. Perform the squats with intention, not 100% intensity. The loading should feel moderate for the first half, then challenging for the second half. Two sets is ideal, some will need to break it up into 3 or even 4. The goal is to finish the squats within 2.30 minutes. Top athletes will most likely go unbroken under 2 minutes.
We want the workout to be about the run. The squats will pre-fatigue them a little out the gate, but by the 400-m mark, they should find their groove and set into a solid pace for the remaining 600 m. Total times should range between 7-10 minutes.
For Time
70 Db Front Squats
1 k Run
Scoring
Time to complete the workout
Scaling
Scale to 800 m, or modify to a row instead if possible.
DB Front squats: First, scale to one dumbbell. Then, scale the reps as needed.
WOD Goal
We are doubling up on running from yesterday. The same volume, delivered differently. This wasn’t a mistake. We don’t do this often, but it is a good challenge to see where you are mentally and physically with being uncomfortable. If you are not on board with this, you can row instead (if possible). Ideally, you should all run. The squatting/running couplet is such a unique stimulus. The volume for the squats is low and moderate in load, which will mean they can race through these reps and get to the meat of the workout, the run.
This isn’t a sprint. It is a short workout, but not a sprint. People will want to be a little conservative out the gate. Perform the squats with intention, not 100% intensity. The loading should feel moderate for the first half, then challenging for the second half. Two sets is ideal, some will need to break it up into 3 or even 4. The goal is to finish the squats within 2.30 minutes. Top athletes will most likely go unbroken under 2 minutes.
We want the workout to be about the run. The squats will pre-fatigue them a little out the gate, but by the 400-m mark, they should find their groove and set into a solid pace for the remaining 600 m. Total times should range between 7-10 minutes.
For Time
35 Front Squats (135/95 lb.)
1 k Run
Scoring
Time to complete the workout
Scaling
Scale to 800 m, or modify to a row instead if possible.
Front squats: Scale the load as needed. An unbroken set of 10+ while fresh is the goal.
WOD Goal
We are doubling up on running from yesterday. The same volume, delivered differently. This wasn’t a mistake. We don’t do this often, but it is a good challenge to see where you are mentally and physically with being uncomfortable. If you are not on board with this, you can row instead (if possible). Ideally, you should all run. The squatting/running couplet is such a unique stimulus. The volume for the squats is low and moderate in load, which will mean they can race through these reps and get to the meat of the workout, the run.
This isn’t a sprint. It is a short workout, but not a sprint. People will want to be a little conservative out the gate. Perform the squats with intention, not 100% intensity. The loading should feel moderate for the first half, then challenging for the second half. Two sets is ideal, some will need to break it up into 3 or even 4. The goal is to finish the squats within 2.30 minutes. Top athletes will most likely go unbroken under 2 minutes.
We want the workout to be about the run. The squats will pre-fatigue them a little out the gate, but by the 400-m mark, they should find their groove and set into a solid pace for the remaining 600 m. Total times should range between 7-10 minutes.
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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