HOME WOD – Monday 20 April 2020
A short AMRAP today to kick off the week. Monostructural combined with light lifting with low reps, calls for some high intensity! Since it is a short workout, we will spend some time in the prep piece working up to a moderately heavy load with the deadlift/hang power clean complex while working on some holds in that position. Getting some static work done with a moderate load is a good opportunity to build some strength through those movements and positions.
WOD Goal
Fully and Partially loaded: Nice and simple instructions today. Go hard for the full 10 minutes. Each round should be done unbroken; double-unders and deadlift/hang power clean and relatively fast. Top performers should aim for over 7-8 rounds, which is roughly a round every 90 seconds. Some athletes may hold a round a minute from the get go, but drop off towards the end. The majority should shoot for 6+ rounds, which is close to 2 minutes per round.
For those who struggle with stringing double-unders together, have them either count your attempts or substitute for singles. The aim is to be able to keep your DU sets short and under 15 sec, if it is taking them over 30 sec to do 20 DU, scale appropriately to match the stimulus.
Unloaded: Each round should take roughly the same as the above tracks, with maybe a little more time for those leg raises. The difference being you should be able to maintain the same speed across the workout, so have them shoot for 7+ rounds.
Briefing video
Daily Board. Scaling options are in red.
WARMUP
(10 min.) Warm-up with some circle running
If they have space, run around in a circle, if they don’t, have them jog on the spot.
Then, on your call, have them perform one of the movements below until you tell them to switch/go back to jogging. Switch it up and make sure you hit all the movements a few times each.
-running backwards
-shuffle sideways
–bird peckers
-bear crawl
–up and over the fence
-skipping
-high knees
* Add some of your own.
(10 min.) Double Under/Holds Prep – for unloaded, have them perform toe-taps here.
10 unbroken double unders + 10 sec plank hold (make it harder by taking one arm/opposite leg off ground)
20 unbroken double-unders + 20 sec plank hold
30 unbroken double-unders + 30 sec plank hold
40 unbroken double-unders + 40 sec plank hold
* Scale the double-unders to not-broken or attempts. Make sure people use this time to practise
* Go straight from the double-unders to the hold, then rest as needed after each set. It isn’t for time.
WORKOUT PREP & WORKOUT
(5-10 min.) Review barbell/dumbbell and unloaded movements as needed.
(15 min.) Workout Prep/Skill Work
Fully and Partially Loaded
5 Deadlifts + 30 sec. hold at top of deadlift + 3 hang power clean + 30 sec. Hold at top of clean
– Rest up to 2 min.
4-5 Rounds
* Add load each round for fully loaded up to their workout weight PLUS some for their last set.
* The aim is to perform the whole set unbroken. They can’t put the load down.
* For Partially Loaded, use 9 deadlifts + 6 cleans + holds.
* FL: Bring their load to their workout weight
Unloaded
Midline work
5 Dragon Flags + 30 sec. Hollow Hold
Rest
3-4 Sets
Do these slow and controlled.
* Prep as needed for the workout
(10 min.) Perform Workout
AMRAP 10 min.
20 Object Toe-taps
10 Kick-backs
5 Anchored Leg Raises
Scoring
As many rounds and reps as possible in 10 minutes.
AMRAP 10 min.
20 Double-unders
10 DB Deadlift (50/35 lb.)
5 DB Hang Power Clean
Scoring
As many rounds and reps as possible in 10 minutes.
AMRAP 10 min.
20 Double-unders
8 Deadlift (115/75 lb.)
4 Hang Power Clean
Scoring
As many rounds and reps as possible in 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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