WOD: Thursday 231026
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• Coaching Notes
Today, we are getting into a grip intensive workout with the focus on the legless rope climb. We really want to see athletes practice and play around with technique to get their legless rope climbs and in an effort to keep the time domain similar, rope climbs consistent across, and overall flow of the workout in the way that we want it we are moving to a 15/12ft legless. This will shorten the normal rope climb for most women, but due to the interference and overall flow to the workout this should be the correct scale for the day.
This is built directly as a progression from last Thursday’s workout as it has similar movements and effect with a slightly different spin on it. We don’t often like to keep similar movements week to week, but in acute doses and at the right times it is helpful for those that come to class frequently to get a similar stimulus with a progression on top of it. I.e. We have moved to legless rope climbs here and put a little more of a time constraint on the other movements.
The flow of this workout should work well in a class setting as the legless is meant to be short and fast and allow for the other pieces to be rotated through in time for the ropes to become open. Same goes for the bike as we are looking at a calorie count that should be done in 30 seconds or less. The goal is to maintain some speed here and get it done quickly before that minute reset.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Legless Rope Climb: We are looking for big strong pulls and to drive the same knee up to extension and we extend the arm to work the hips into a kip which will allow for faster and more efficient rope climbs. Ideally we move up the rope with less pulls, which will save the grip and lead to a stronger, more consistent workout. We can scale to regular rope climbs, pull to stands, or 5 strict pull-ups for every 1 legless rope climb.
-Double Unders: Eyes forward and down with gaze out 4ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
-Farmers Carry: Belly tight, KBs at the sides and chest tall.
-Calorie Echo Bike: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs.
metcon: "The Claw"
8 rounds, each round for time, of:
1 Legless Rope Climb, 15/12 ft
30 Double Unders
Farmers Carry, 70/53 lbs, 100 ft
13/10 Bike Calories
Rest 1 min between each round.
Goal = 2:00/ Set
Time Domain: 20:00-25:00
Time Cap: 30:00
accessories:
4 rounds for quality of:
Alternating Plank Hip Drops, 30 secs
8 L/8 R Single Arm Turkish Sit-ups, pick load
Weighted Wall Sit, pick load, 30 secs