WOD: Thursday 220721
Kyle, if you’re Batman, then who is your Robin?
• Daily Focus
The focus today is on aerobic capacity and stamina. Each movement by itself and within each 1 min station should not provide a huge challenge, however the real challenge today is how controlled and smooth can the athletes stay throughout the entire workout. This should feel more like a 30 min steady state workout than an EMOM and we should have the athletes attack it that way. We want to use the entire 1 min for the movement and keep the heart rate low, rather than sprinting the movements and getting large rest periods. Some athletes will hate this idea, however these type of workouts help build aerobic capacity, muscular stamina, and recovery.
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• Points of Performance & Coaching Cues
GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.
Air Squat: Hip crease below parallel and show full hip extension at the top of each rep.
Single Dumbbell Box Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and stay smooth on the box step overs. Work to hold the dumbbell at the side or on the shoulder and see what is the most effective for each athlete.
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• Scaling Considerations
GHD Sit-ups: Scale to plate sit-ups, v-ups, alternating v-ups, or tuck-ups.
Machines: Dial in machines to get the work done in 50 secs at a controlled pace. If you need to utilize other machines than written, the same rules apply.
Air Squats: Squat to a box at just above parallel if knees are an issue.
Single Dumbbell Box Step Overs: Lighten the load or just nix the weight completely.
MetCon: "Robin"
Every 1 min for 30 mins, alternating between:
15/11 Echo Bike Calories
15 Single Dumbbell Box Step Overs, 50/35 lbs
15/12 Row Calories
30 Air Squats
15 GHD Sit-ups
Accessories:
4 rounds for quality of:
Weighted Plank, pick load, 1 min
Side Plank, L 30 secs/R 30 secs
Wall Sit, 1 min