HOME WOD – Wednesday 20 May 2020
Today, we are super-setting the bent over row and dip, with a built in rest. This means, you perform one set of the row, then one set of dips every 2 minutes.
Briefing video
Daily Board
WARMUP
(10 min.) Warm-up with animals – scale to on the spot if space is limited.
Bear Crawl
Lizard – stay low to ground and use same arm/leg to move forward
Duck walk
Crab Walk
Ape Walk
Frog Jumps
1-2 rounds
(10 min.) Mobility/Stability
10 Lying down prone letters drill
10 Alt. Dynamic plane crash victim
10 Wall Slides
1-2 Rounds
WORKOUT PREP & WORKOUT
(15 min.) Prep for the workout
Fully Loaded
250 m Row effort – 80%
10 Bent over rows – empty barbell
6 Dips – no load
6 Bent over rows – add load
4 Dips – add load, or use their workout mod here.
4 Bent over rows – add load
* If they need to perform more sets to get to their first workout weight for both movements, have them add 1-2 more here.
Partially Loaded
10 Bent over rows – one dumbbell
10 Dips – no load
8 Bent over rows – add two dumbbells
8 Dips – add load, or use their workout mod here.
8 Bent over rows – two dumbbells – play with their rep scheme here.
Unloaded
10 Sliders
10 Dips – no load
8 Sliders
8 Dips – add load, or use their workout mod here.
8 Sliders – play with their rep scheme here.
(16 min.) Perform the workout
WARMDOWN
1-2 min. Alt. Plane crash victim stretch – this time hold positions for 3-5 sec. Each side.
1 min. Each side Tricep Stretch with Rope (or use pole as support from the front)
8 Rounds
Every 2 minutes:
10 Hamstring Sliders
8 Object Dip
Scoring
Score reps for all 8 rounds and both movements
Scaling
Hamstring Sliders: Scale the ROM to not sliding all the way, then scale to a split leg good-morning instead.
Object dips: Change the angle of the body to adjust the difficulty of the movement. Elevate the feet to increase the difficulty. Add load if possible.
WOD Goal
You will definitely get your money’s worth on those sliders! Same as the PL folk, adjust the reps to achieve a challenging set for both movements.
One way to modify it so you aren’t tied to a certain rep scheme, is similar to above and work on max sets. Working to failure for both movements. If you are able to perform upwards of 20 reps unbroken, your dumbbells and movement might be a little light/easy. You will also most likely get timed out and not have much recovery time between sets. Cap each set at roughly 10-15 reps and add more sets to the end if that rep scheme is still light for you.
8 Rounds
Every 2 minutes:
8 DB Bent over row
8 Object Dip
Scoring
Score load and reps for all 8 rounds and both movements
Scaling
Db bent over row: First, scale to one dumbbell, then modify to a bench bent over row.
Object dips: Change the angle of the body to adjust the difficulty of the movement. Elevate the feet to increase the difficulty. Add load if possible.
WOD Goal
Today, we are super-setting the bent over row and dip, with a built in rest. This means, you perform one set of the row, then one set of dips every 2 minutes. We like this variation for a strength day as it keeps things interesting and it essentially puts a time limit to each set, challenging your ability to recover and continue to lift as heavy as possible.
The movements compliment each other in terms of your pushing/pulling requirements and we especially like how the bent over row places a high demand on midline stability.
We haven’t prescribed any loading as the intent is to go as heavy as possible for both movements. For the PL athletes, increase the reps as needed to have each set be challenging and difficult. The rows should be done with both dumbbells. If possible, have you rest a dumbbell on your body for the dips.
One way to modify it so you aren’t tied to a certain rep scheme, is similar to above and work on max sets. Working to failure for both movements. If you are able to perform upwards of 20 reps unbroken, your dumbbells and movement might be a little light/easy. You will also most likely get timed out and not have much recovery time between sets. Cap each set at roughly 10-15 reps and add more sets to the end if that rep scheme is still light for you.
8 Rounds
Every 2 minutes:
4 Bent over row
4 Weighted Dip
Scoring
Score load for all 8 rounds for both movements
Scaling
Bent over row: Scale load as needed.
Dip: First, scale to strict dips. Then, scale to an object dip where you can change the angle of the body to adjust the difficulty of the movement.
WOD Goal
You should be working right up near your 5 rep maxes (roughly 90%) for the bent over rows and be maxing out on the dips, even failing the last rep is ok. Use the warm-up to figure out where you want to start. Make sure you aren’t too conservative. A lot of people will not be able to perform 4 dips with load, so have perform max sets of strict dips instead each round. If you are unable to get over 4 reps unbroken strict, see how to scale further below. You should have roughly 1 minute to 90 seconds rest between sets. Some people might choose to rest longer between movements which will shorten your overall time to rest. This is fine. You will figure out your best method for you.
* Most people might not know your percentages for the bent over rows, so have you focus on the movement simply being really heavy!
Ideally each set should be the same load, account for fatigue across the 8 sets when deciding on your loading.
Today, we are super-setting the bent over row and dip, with a built in rest. This means, you perform one set of the row, then one set of dips every 2 minutes. We like this variation for a strength day as it keeps things interesting and it essentially puts a time limit to each set, challenging your ability to recover and continue to lift as heavy as possible.
The movements compliment each other in terms of your pushing/pulling requirements and we especially like how the bent over row places a high demand on midline stability.
We haven’t prescribed any loading as the intent is to go as heavy as possible for both movements. For the PL athletes, increase the reps as needed to have each set be challenging and difficult. The rows should be done with both dumbbells. If possible, have you rest a dumbbell on your body for the dips.
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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