Workout of the Day

I was thinking today we could be thankful for the burpee as well as Turkey, family, food etc.

Today’s Education moment comes from coach Paul Cooley, and a bit of internet searching

The “down up” was the original version of what we now call the burpee.

The original description was something like this

1. Squat down and put both hands on the floor in front of you

2. Pop your feet backward into a plank position

3. Bring your feet back forward.

4. Stand back up.

The burpee was named in the 1930s for US physiologist Royal H. Burpee, who developed the burpee test exercise as part of his Ph.D. thesis as a quick and simple way to assess fitness. At first, Burpee used the exercise as part of the seven main “Tests of Physical Capacity” he created in his thesis. He’d measure an athlete’s standing heart rate, then have them do four burpees, and then test to see how long it took for their heart rate to return to normal. And there in his book the burpee likely would have stayed, except for one historical fluke: the U.S. entered World War II.

As hundreds of thousands of American men joined the armed forces,

military leaders realized they faced a difficult challenge in figuring out exactly how physically fit those men were. Fortunately, Royal H. Burpee had just invented the solution. In late 1941 and 1942, Army experts settled on ten exercises to recruits. One test was, simply, how many burpees a soldier could do in 20 seconds.

Warmup

-10 cat cow

-wrist series

8:00 Tabata Warm-up

-Forward Arm Circles

-Backward Arm Circles

-Toe Touches (narrow stance)

-Toe Touches (wide stance)

-Bootstrappers

-Trunk Rotations

-Samson Lunges

-Cossack Squats

-Air Squats

-Plank Walk ups

-Deadbugs https://www.youtube.com/watch?v=I5xbsA71v1A

-Forward Hops

-Lateral Hops

-High Knees

-Buttkickers

-down ups (Burpees without the pushup. Protract shoulders strongly in the plank)

WOD =””Tabata This””

Do a full Tabata set (8 rounds) of each movement before moving on to the next.

-Push-ups

-Hollow rocks

-Burpees.  Scale to the original version (down up with no push up or jump phase) if needed.

-Arched body rocks

-Jumping Squats

The Tabata interval is 20s of work followed by 10s of rest,  repeated consecutively for 8 rounds. You will spend 4 minutes at each movement.

Wellness

-1 min seated pike

-1 min cat stretch

-1 min seated shoulder extension stretch

-1 min curled seiza. Try to keep toes and ankles together while toes are dorsiflexed

Warmup

-10 cat cow

-20 scapular pushes

4 min Tabata jumprope as follows (if you don’t have a jumprope- you can pretend )

-single skip

-side to side  bunny hop

-forward and back with feet together

-scissor step forward back

-in & out jumping jack style

-high knees

-butt kickers

-cross overs

-double unders

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step https://www.youtube.com/watch?v=4rwleZsfLvE

Triple plank warmup https://youtu.be/I53jOMfXHmg?t=463

Spread hands as far apart from each other as you are able With elbows directly under shoulders and posterior pelvic tilt and toes pointed

-10 reps Protract and retract scapulae as much as possible (scapular pushup). Depress shoulders (away from ears) https://youtu.be/I53jOMfXHmg?t=478

-10 reps elevate and depress shoulders as much as possible  https://youtu.be/I53jOMfXHmg

-10 reps in and out of posterior pelvic tilt https://youtu.be/I53jOMfXHmg?t=496

WOD 1= 2 Rounds

-2 min jumprope

-50 Air Squats

-2 min jog in place (big arm motion. Lift knees, but not high-knees)

-30 alternating lunges

Keep air squats legit. Arms overhead are better if you have the mobility.

Review movements for WOD 2

WOD 2. Core Finisher

6:00 EMOM (3 Sets)

A. 40s Tuck-ups https://www.youtube.com/watch?v=NBwz02SXl6Q

B. 40s Elbow Jacks* https://youtu.be/KukY07F80uI?t=10

Follow EMOM immediately by:

2:00 Elbow Plank

* For elbow jacks and elbow plank, aim to keep both elbows and wrists at shoulder width. Push the elbows as far away from your body as possible like you are doing a scapular push

Wellness

-40 deficit double leg calf raises

-2 min seiza

-40 deficit double leg calf raises

-2 min curled seiza”

Lunge, scales, core.
You’ll need something heavy you can lift up by a handle (KB, DB, bucket of sand, detergent container, car battery, toolkit etc.)  Work up to as heavy a weight as you can move  well with.

Coaches if you can keep class synchronized and count out tempos and times that would be great.
Use real seconds for the tempo movements. So if you can’t hear the coach, use a timer.

Warmup
-20 scapular pushes
-10 squat
-10 side to side squat

2R
-20 Jumping Jacks
-10 Air Squats
-10 Push-ups
-10 Hollow rocks
-10 Arched body rocks
-10 Lunges
-20s Handstand hold

2R:
-5 PVC/Broomstick Pass Throughs
-2 Overhead squats- :10 descent + 10 hold in bottom
-5 Rep wall squat or arms overhead squat @ 3311*

* This is weightlifting tempo notation
-3 s descent
-3s in the bottom
-1s up
-1s at the top

WOD :
3 sets:
-10 KB/DB Bulgarian split squat @3011
-REST :45 between each leg

3 sets:
-10 Single Leg Romanian Deadlifts @3011
-REST :45 between each leg

3x:
-:30/:30 Front Scale
-:30/:30 Back Scale
-1:00 Rest

Core Finisher (protract shoulder blades as much as possible in plank, V-sit and mountain climber
3 Rounds  30s on/ 15s off
– Rotating Planks https://www.youtube.com/watch?v=7M22nhbPteA
– V-Sit raises https://www.youtube.com/watch?v=eguU0H94CME
– Crossbody Mountain Climbers https://www.youtube.com/watch?v=1cwZ8VZvRjc
– jumping deck squat

Wellness
-10 Forward fold + exhale (toes elevated)
-10 Forward fold + exhale (heels elevated)
-15s Forward fold + leg squeeze (toes elevated)
-15s  Forward fold + leg squeeze (heels elevated)
-10 Slow bootstrappers”

Back to the pistol progression to keep our squat mobility and coordination.  Please remember to include some of this in  your daily limbering and movement snacks. We are working here to keep or improve the gains we make during lockdown. For those participating in this series over the last two months, hopefully some of this will feel like recovery/mobilization. For newer participatns, remember to stay within a range of motion where you have stability.if you have questions or difficulties and you have done more than 4 sessions of the pistol development, then talk to your coach and we’ll look at where to focus.

Warmup

-400m jog

-30 deficit calf raises

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 pike squat

-10 deep lunges

-10 twisting squat*

-10 jumping deck squat or single leg deck squat

* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase

WOD:

3 Rounds Single Leg Squat development (24 min EMOM):

Reverse Lunge to Pistol Progression

Start at step 1 and go through the sequence with 10 reps per step according to your ability.

Aim for 1 step (10 reps) each minute .  If after testing each movememt you fing that there are some you cannot do, then repeat the highest step you can complete to finish out that round, them see if you can match or exceed your level in the next round

1. Reverse Lunge

2. Reverse Lunge with Plantar Flexion *

5. Hawaiian squat **

3. Speed Skater Squat (Reverse Lunge with back foot off the ground)

4. Pistol with back foot behind front heel (both feet touch the ground)

6. Pistol with back foot on front leg (calf or back of the knee)

7. Bottom up Pistol.  ***

8. Pistol

Wellness

2 Rounds

-90s couch stretch each side

-90s curled seiza   https://youtu.be/OYDqUEB7kO0?t=29

-90 kneeling achilles stretch each side

-90s half hurdler stretch each side

* Rest the top of your back foot on the ground

If needed, scale steps 6 and 7 using a counterweight or holding onto an anchor for balance. If needed, you can use an object to “sit on” at a height that is appropriate for your range of motion.

**  https://www.youtube.com/watch?v=2Ex2OV9DyoQ

Scale https://www.youtube.com/watch?v=pHtNBTuOn4Q

*** start in the bottom of the squat with both feet on the ground. Stick one leg out in front of you and stand up using the other leg”