Wednesday 251126

Wednesday 240207

Wednesday 240207

For reps:
3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs

Post reps to comments.

Scaling:
Time to get gymnasty. The goal of the freestanding shoulder taps is to reach a point of balance in a handstand and begin the shoulder taps. A rep is counted every time a hand touches a shoulder. Challenge yourself to reach balance before beginning the shoulder taps rather than wildly throwing your feet in the air and frantically looking for a shoulder to tap. If you struggle to find a point of balance freestanding, you are better off practicing against the wall. Performing shoulder taps with your stomach facing the wall will be easier than performing shoulder taps with your back to the wall. Scale the difficulty of the rope climbs to allow yourself at least 1 rep every 20-30 seconds.

Intermediate option:
For reps:
3 minutes of shoulder taps in a handstand against the wall
3 minutes of rope climbs (15 feet)
2 minutes of shoulder taps in a handstand against the wall
2 minutes of rope climbs
1 minute of shoulder taps in a handstand against the wall
1 minute of rope climbs

Beginner option:
For reps:
3 minutes of shoulder taps in a pike position on the floor
3 minutes of pull-to-stands
2 minutes of shoulder taps in a pike position on the floor
2 minutes of pull-to-stands
1 minute of shoulder taps in a pike position on the floor
1 minute of pull-to-stands

Resources:
The Freestanding Handstand
The Legless Rope Climb
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Master the Movement: Handstands

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Featured photo:
Taken by Johany Jutras at Wodapalooza in Miami, Florida.

Saturday 250201

Saturday 250201

For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

Stimulus and Strategy:
Today’s workout takes three movements and gives you an increasing amount of time to accumulate reps. If you are proficient in each movement, keep moving for as much of the interval as possible. Limit yourself to small breaks and push your thresholds in each movement. Less-experienced athletes should not push to failure or exhaustion because you will end up spending more time recovering. Instead, perform a few reps, take small breaks, and then continue to chip away. Expect the longer intervals to require more strategy in comparison to the single minute of work. Going all out for 2 or 3 minutes may not set you up for success in the following movement.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the double-under, perform single-unders, double-under attempts, or a mix of both. For the single-leg squats, consider squatting to a target or performing a reverse lunge. For the hang clean and jerks, use one or two dumbbells.

In case of injury or limitation, perform calories on any machine in place of the double-unders. For the single-leg squats, consider performing a lunge or an air squat. For the hang clean and jerks, consider a muscle clean and shoulder press with a barbell or dumbbells. If you have an overhead limitation, you can also forgo the jerk and just perform the clean.

Intermediate option:
For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
1 minute of single-unders
1 minute of alternating reverse lunges
1 minute of hang clean and jerks
2 minutes of single-unders
2 minutes of alternating reverse lunges
2 minutes of hang clean and jerks
3 minutes of single-unders
3 minutes of alternating reverse lunges
3 minutes of hang clean and jerks

♀ 35 lb
♂ 45 lb

Coaching cues:
As you jump in the double-under, avoid letting your hands follow you upward. Instead, force your hands down as you jump up.

Resources:
The Double-Under
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Push Jerk
The Split Jerk

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Monday 251013

Monday 251013

For total reps:
4 minutes of Echo bike calories
1 minute of GHD sit-ups
1 minute of double-unders
3 minutes of Echo bike calories
1 minute of GHD sit-ups
1 minute of double-unders
2 minutes of Echo bike calories
1 minute of GHD sit-ups
1 minute of double-unders

Post reps to comments.

Stimulus and Strategy:
In today’s workout, the question is: How hard can you push the pace on the bike and still keep moving on the GHD sit-ups and double-unders? One strategy might be to hold a consistent RPM/cadence for each interval, while another strategy may be to increase the pace on the bike as the time goes down. For the GHD and the double-unders, aim to move for as much of the minute as possible.

Scaling:
Reduce the overall time of each movement.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel. For the double-unders, perform single-unders.

In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the double-unders, consider performing lateral line hops or penguin taps. For the bike calories, complete these on any available machine.

Intermediate option:
For total reps:
4 minutes of Echo bike calories
1 minute of GHD sit-ups to parallel
1 minute of double-unders
3 minutes of Echo bike calories
1 minute of GHD sit-ups to parallel
1 minute of double-unders
2 minutes of Echo bike calories
1 minute of GHD sit-ups to parallel
1 minute of double-unders

Beginner option:
For total reps:
4 minutes of Echo bike calories
1 minute of AbMat sit-ups
1 minute of single-unders
3 minutes of Echo bike calories
1 minute of AbMat sit-ups
1 minute of single-unders
2 minutes of Echo bike calories
1 minute of AbMat sit-ups
1 minute of single-unders

Coaching cues:
On the GHD sit-up, unlock your knees as you lay back. Then, as you sit-up, squeeze your thighs and drive your heels down toward the foot plate.

Resources:
The Rogue Echo Bike
The GHD Sit-Up
The Double-Under
GHD Sit-Up Progression
The AbMat Sit-Up
The Single-Under

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Tuesday 250311

Tuesday 250311

On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips

Post your fastest and slowest times to comments.

Stimulus and Strategy:
Today’s workout contains three intervals. The goal is to complete each interval as quickly as possible and within the 7-minute clock so you have rest between sets, which will allow you to hit each interval at a good pace.

Scaling:
Reduce the distance of the run. If possible, maintain the volume of each movement, but reduce the complexity of each.

If you are unfamiliar with or have not been training consistently with the GHD, reduce the range of motion or perform weighted sit-ups or AbMat sit-ups. For the double-unders, perform attempts for 1 minute or 40 singles. For the ring dips, lower the rings closer to the ground and use your legs for assistance. If necessary, perform a box or bench dip.

In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the double-unders, perform jumping jacks or low box step-ups for no more than 1 minute. For the sit-ups, perform 30-second to 1-minute plank holds. For the ring dips, consider foot-assisted box or bench dips, or push-ups with your hands on a 30-inch box.

Intermediate option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
20 double-unders
20 GHD sit-ups to parallel
10 ring dips

Beginner option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
400-meter run
40 single-unders
20 sit-ups
10 foot-assisted ring dips

Coaching cues:
On the rings, as you lower your body down, keep your legs extended. Then, as you get ready to press up, focus on driving your knees to your chest and then pressing the rings into your pockets.

Resources:
Running: Line Drills
The Double-Under
The GHD Sit-Up
The Ring Dip
Ring Dip Scaling

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