HOME WOD – Wednesday 29 April 2020
Make the goal to run at a consistent pace across all 10 rounds. This is a break from the upper body work, so you are focusing on relaxing your shoulders and arms while running. Your breathing will start to get faster and will push them further from being able to do that each round. Try not to turn it into an active recovery between movements.
Briefing video
Daily Board. Scaling options are in orange.
WARMUP
(5-10 min.) Dynamic mobility to warm-up
10 Mountain climbers + 5 push-ups – Bear crawl 25 ft (or on the spot)
10 Mountain climbers + 5 push-ups – Half handstands 25 ft. (or on the spot)
10 Mountain climbers + 5 push-ups – Lunge + samson stretch 25 ft. (or on the spot)
10 Mountain climbers + 5 push-ups – Crab walk 25ft.
(5 min.) More shoulder prep
1 min. Shoulder shrugs (inverted in a pike, or with a plate overhead)
1 min. Dynamic flexi swimmer stretch
1 min. Lying Letters drill – you call out the letters
WORKOUT PREP & WORKOUT
(10-15 min.) Prep for the workout
Fully Loaded
Run 200 m – increase speed each effort
Rnd 1: 2 x 6 Sec. count strict lower negative pull-up + 2 strict pull-ups
Rnd 2: 2 x 3 Strict supinated grip pull-up + 3 kipping pull-up
Rnd 3: 3 x 3 Weighted pull-ups – increase load each round. Last round use their workout weight.
* So, they run 200 m, then perform the rounds of pull-up progressions.
* Scale as needed.
Partially Loaded
Run 200 m – increase speed each effort
Rnd 1: 3 Deadlifts + 3 SA. power clean + 3 power clean (one round on left arm + one round on right arm)
Rnd 2: 6 SA DB swings (RA) + 6 SA DB Swings (LA)
Rnd 3: 4 SA DB Power clean – each arm.
* So, they run 200 m, then perform the rounds of DB movements.
Unloaded
Run 200 m – increase speed each effort
Rnd 1:16 Alt. Cossack squats
Rnd 2: 16 Sit-ups + 8 V-ups
Rnd 3: 16 Speed skaters
* So, they run 200 m, then perform the rounds of bodyweight movements.
* Prep as needed for the workout
(15-20 min.) Perform workout
WARMDOWN
1-2 min. Alt. thoracic bridge
1-2 min. Wall stretch
10 Rounds
200 m Run
12 Speed Skaters
6 V-ups
Scoring
Time to complete the workout
Scaling
Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders
Speed skaters: Scale to lateral lunges to omit the jumping part.
V-ups: Scale to knees bent first, then to lying ankle taps
WOD Goal: This is one of those workouts where nothing is too taxing or hard to stop, but the movements start to feel slower. Try and keep a consistent pace and make sure to hit the speed skaters full ROM you have decided to use. Otherwise, those steps start getting shorter and shorter each round. Try shoot for around 15-20 minute total time.
This version is going to be a little more metabolic and taxing on the legs. If you have some load to hold with the speed skaters,.. do that.
10 Rounds
200 m Run
10 SA. Alt. DB Power Cleans (40/25 lb.) (5 each side)
6 SA. DB Swings (3 each side)
Scoring
Time to complete the workout
Scaling
Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders
Cleans: If one Db is too heavy, use it in both hands holding either side and perform the clean that way. It might feel a little awkward at first.
Swings: Perform as a double hand swing, then scale to a russian swing.
WOD Goal: The constant switching of arms and movements will feel a little awkward at first, but after a few rounds you will get the hang of it and find a rhythm that works for them. It might help to strategically take a quick break when you go from one movement to the next. The goal still being to perform everything as one big set unbroken. Shoot for 15-17 minutes.
We will be utilising a pull from the ground and a pull from our midline today as a substitute for the pull-ups. We have increased the reps a little, so the volume is higher, but the time taken to perform the movements should still roughly be the same, give or take a little more depending on load used.
* Most you only have one set of dumbbells, so if yours is heavier than this rec., reduce your reps if needed.
10 Rounds
200 m Run
4 Weighted Pull-up
5 Pull-ups
Scoring
Time to complete the workout
Scaling
Run: Scale to 100 m per round if needed. Or, scale to 50 double-unders/single-unders
Weighted pull-ups: Scale load as needed. Then, scale to 4-6 strict pull-ups. Lastly, scale to a hard ring row.
Pull-ups: Scale to using a band if needed, then, to jumping pull-ups.
WOD Goal:
Each round should consistently take you around 90 seconds. This works out around 15 minutes total. For the majority, performing each set unbroken and quickly will be a challenge so we have allowed up to 20 minutes to get the workout done. If you need to scale, choose two options that allows you to transition quickly between the two movements.
A sneaky 2 k run today. Spread out over 10 rounds of 200 m efforts. Today is going to challenge the lungs and upper body. For the FL folk, you alternate this with some weighted pull-ups and regular pull-ups. The intention is to be able to do them unbroken. Four with the dumbbell between your legs, then 5 pull-ups without. Choose a load that you know you can always perform 4 reps unbroken with.
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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