HOME WOD – Wednesday 22 April 2020
WOD Goal:
The goal is to do as many reps as possible across the whole workout. So, you should think about how best you can utilise your energy across the 16 min. Each movement is different enough that we think the best method is to go as hard as you can every 20 sec. You may start fatiguing a little, but you should still be able to hold the same number of reps each time for each movement. That is the beauty of Tabata, the work/rest ratio is such that you can maintain a high intensity for an extended period of time. If you start to fatigue to the point that everything starts to slow down, then you have just learnt where your threshold is and that is a great lesson to learn at some point. We just don’t want people being too conservative.
Both jump-overs will be the most time consuming movement for some people, especially in the Fully Loaded track, but top performers can move pretty quickly and you would probably perform around 5-6 reps per round. Most people should aim for 4-5 per round (20 sec). Add a few reps on there for the Partially Loaded and the UnLoaded track, since you only need to jump over an object and not on and over. Everyone should aim to get upwards of 7 reps of sit-ups per round.
Briefing video
Daily Board. Scaling options are in red.
WARMUP
Quick Ninja flow
Inchworms
Walking/Standing pigeon
Sumo Squats
Hamstring toe touch string
Rotational planks
Samson stretch
(5-10 min.) Get-up drills to get bouncy
Rnd1-
Lie on the ground (belly down), when the coach calls 3,2,1 go, they jump up and run 25-50 ft. – If they have no space, have them jump up and instead of run, perform 10 air squats.
* Repeat again with the following positions/movements
Rnd 2-
Lie on back, feet facing the way they are going to run, jump up and run 25-50 ft, perform bear crawls back – or on spot
Rnd 3-
Sit Cross Legged facing the way they are going to run, perform long lateral lunges back
Rnd 4-
Sit on knees and Jump to feet on GO, perform straight legged Bear Crawls back
* Add more rounds if you like…
WORKOUT PREP & WORKOUT
(10 min.) Review and Prep for Workout
* As a group, go through each movement and their modifications.
Then, if needed, have them perform 4-6 reps of both box/object jump movements at the height they will do for the workout.
* Prep as needed for the Workout.
(16-20 min.) Perform Workout
WARMDOWN
Take a 200m walk/jog then perform Down Dog alternating with Cobra position for 5-6 rotations, holding each position for 5-10 sec and pushing into the stretch a little further each time.
TABATA (20 seconds work, 10 seconds off, 4 minutes)
Lateral Object Jump Overs
Object L-sit
Sit-ups
Object Jump Overs
Scoring
Total reps. Add ALL reps from each movement together to get one score.
* Performing the L-Sit doesn’t count as any reps, BUT if people need to break it up at all during the 20 sec efforts, they need to take away 3 reps from their total score each time they break.
For the object jump-overs, find something that is challenging in height but something you can keep moving for 20 seconds on.
For the L-sits, use something that has enough height (two tables pushed close) for your feet to clear the ground.
TABATA (20 seconds work, 10 seconds off, 4 minutes)
Lateral Object Jump Overs
DB L-Sit
Sit-ups
Object Jump Overs
Scoring
Total reps. Add ALL reps from each movement together to get one score.
* Performing the L-Sit doesn’t count as any reps, BUT if people need to break it up at all during the 20 sec efforts, they need to take away 3 reps from their total score each time they break.
For the object jump-overs, find something that is challenging in height but something you can keep moving for 20 seconds on.
For the L-sits, use something that has enough height (two tables pushed close) for your feet to clear the ground.
TABATA (20 seconds work, 10 seconds off, 4 minutes)
Lateral Box Jump Overs (20 in.)
Ring L-Sit
Sit-ups
Box Jump Overs (20 in.)
Scoring
Total reps. Add ALL reps from each movement together to get one score.
* Performing the L-Sit doesn’t count as any reps, BUT if people need to break it up at all during the 20 sec efforts, they need to take away 3 reps from their total score each time they break.
Fully Loaded
The lateral Box Jump Overs can be performed as one jump over the box, or jump on then over the box (much safer). You need to be two foot take offs and landing. Use the same height for both the lateral jumps and the forward facing jumps.
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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