HOME WOD – Saturday 23 May 2020
You guys have a great variety of movements for today’s workout. Lots of dynamic and midline work today. The intent is to get you moving quickly when a movement is low in skill, then have you slow down when the movement is high in skill, allowing you to be consistent across the 5 rounds.
Briefing video
Daily Board
WARMUP
(10-15 min.) Warm-up
10 Good-mornings
10 Inchworm + push-up
10 Sit-up to Pike
10 Split leg Good-mornings
20 Plank alternating object taps (just in reach so you need to stretch)
10 Sit-up to Straddle
10 Quad Pose to hip lift
10 4-point position (plank) ankle taps
10 Strict Sit-ups
10 Single Leg Deadlifts
20 Object toe-taps
1-2 rounds – time permitting
WORKOUT PREP & WORKOUT
Everyone
(5+ min.) Review pistol and progressions
Go through the following progressions performing a few reps of each;
– Lunges
– Rolling pistols. Scale to two foot standing. Try not to use hands on the floor.
– Box or Assisted pistols – Pistol down to a box/object or hold onto something.
– Regular pistols. SCALE to the progression you are able to perform.
Fully and Partially Loaded
(5 min.) Review SDHP with an empty barbell/single dumbbell
Do as many reps as needed to have you moving well
* Sumo deadlift – deadlift shrug – sumo deadlift high pull
(5+ min.) Prep for workout
10 inverted ring rows/plank rows
10 sdhp at your workout weight
10 Triple-unders (or 20 double-unders)
Unloaded
Review movements as needed:
Object toe-taps
V-ups
Then, perform:
10 V-ups – or modification
20 sec. Plank hold
2 rounds
10 Plank ankle taps
20 sec. Hollow rock hold
2 rounds
* prep as needed for workout
WARMDOWN
1 min. Quad pose to hip lift
1 min. flexi swimmer stretch
1 min. Dynamic Alt. sit-up to pike/straddle
WOD
10 Alt. Pistols
10 4-point position (plank) ankle taps
10 V-ups
30 Object Toe-taps
5 Rounds
Scoring
Time to complete the workout.
Scaling
Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.
4-point position ankle taps: Scale to shoulder taps, then further to kneeling.
V-ups: Scale to knee bent v-ups, or regular sit-ups
Object toe-taps: Scale the reps to 20 per round, then scale further to a low step up, or object lateral step-overs.
WOD Goal
There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.
* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.
You guys have a great variety of movements for today’s workout. Lots of dynamic and midline work today. The intent is to get you moving quickly when a movement is low in skill, then have you slow down when the movement is high in skill, allowing you to be consistent across the 5 rounds.
WOD
10 Alt. Pistols
10 DB. Alt Plank Rows (50/35 lb.)
10 SA. DB sdhp – each side
10 Triple-unders
5 Rounds
Scoring
Time to complete the workout.
Scaling
Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.
Alt. plank rows: Scale the reps to 5-7 each side. Then, further scale to a single db bent over row (chainsaw)
DB SDHP: Scale the reps each side to 5-7. Then, further scale to a russian or american swing.
Triple-unders: Scale to 20 double-unders, then to 40 single-unders.
WOD Goal
Last day of the week. Lots of gymnastics and a small bit of loading for the sdhp (rows). We wanted the turnover rate to be fast for each movement, so we have set the reps to 10 for each movement. The aerobic output will still be high, but nothing should really be able to be done at a blistering pace so you are able to maintain consistency across the 5 rounds. We are aiming for a 10-15 minute workout. For those athletes who had your souls crushed yesterday in Kalsu, should use this as an active recovery session if you are wanting to workout.
For the inverted ring rows, the standard is that the body be parallel to the ground. You can achieve this by elevating your feet up onto a box or bench.
We snuck the triple-unders in there to allow people to work on this skill. Spend a little time in the prep piece, and if you can consistently perform 5-10 unbroken, you can perform it in the workout. Otherwise, use the double-under scaling instead.
There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.
* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.
WOD
10 Alt Pistols
10 inverted ring rows
10 sdhp (95/65 lb.)
10 Triple-unders
5 Rounds
Scoring
Time to complete the workout.
Scaling
Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.
Inverted ring rows: Scale the body angle as needed. Make you challenging for 5-10 reps.
SDHP: Scale the load as needed.
Triple-unders: Scale to 20 double-unders, then to 40 single-unders.
WOD Goal
Last day of the week. Lots of gymnastics and a small bit of loading for the sdhp (rows). We wanted the turnover rate to be fast for each movement, so we have set the reps to 10 for each movement. The aerobic output will still be high, but nothing should really be able to be done at a blistering pace so you are able to maintain consistency across the 5 rounds. We are aiming for a 10-15 minute workout. For those athletes who had your souls crushed yesterday in Kalsu, should use this as an active recovery session if you are wanting to workout.
For the inverted ring rows, the standard is that the body be parallel to the ground. You can achieve this by elevating your feet up onto a box or bench.
We snuck the triple-unders in there to allow people to work on this skill. Spend a little time in the prep piece, and if you can consistently perform 5-10 unbroken, you can perform it in the workout. Otherwise, use the double-under scaling instead.
There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.
* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.
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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