Workout of the Day

Today’s WOD combines staple exercises from gymnastics combined with approaches from “dry land” training from elite swimmers and divers…which in turn draws from yoga, physical therapy etc.    The theme today is plyometric stability that allows you to stabilize in explosive movements as well as the “flight” phases of propulsion or other activities.

Warm up

-1 min jumprope

-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

-1 min jumprope

2R Manflow prone scapular mobility https://www.youtube.com/watch?v=ud3qjfjHaCE

-30s prone Y (thumbs up) 1:19

-30s prone T (palms down) 2:12

-30s prone W (palms up) 3:08

-3 prone pull up 3:57

WOD

6 min EMOM

-15-30 Double unders

6 min EMOM

-15 to 20 arched body rocks rocks or 20 s hold. Keep ankles together and elbows straight

6 min EMOM

-20 hollow rocks rocks or 20s hold. Scale reps or time so that you can keep small of back in the ground

5 min EMOM

– 5 to 10 s L-sit or L-tuck. Use two chairs or blocks if you need elevation

Today’s WOD is adapted from the quadrupenal movement base building routines used in the parkour and movement cultures to get people ready for dynamic and plyometric motions that can involve any part of the body. The type of thing, that folks like Ido Portal, martial artists use as a base that combines mobility, joint prep, metabolic conditioning and neuromuscular coordination to build a base for combining balance with explosiveness

Warm up

-systems check 1

Then

2 rounds

-1 min jumprope

– 6 ten-second descent squats with arms overhead. Focus on foot position

-30 s rocking table stretch

-6 divebomber pushups

-10 jumping deck squat. Really jump high

WOD =5 Rounds for time

-15m Bear Crawl

-20 Push-ups

-15m Crab Walk

-20 Jump Squats

-15m Broad Jump Burpees

-20 Mountain Climbers

Reach full arm extension at the top of all pushups. Scale elevation (for example use a table or bench) so that you can point your elbows behind you (keep them close to your body) and stay in hollow position. If you are strong enough to do these from the floor but have trouble touching your chest to the ground, don’t worry so much about the bottom range of motion compared to keeping your body rigid and in posterior pelvic tilt with good elbow position.

Today is meant to be a learning experience that allows  you to add a (p)rehab and strengthening resource to your arsenal that has been refined and standardized through use at many collegiate athletic programs and sports rehabilitation programs.

Warmup

-20 cat cow stretches

-20 scapular pushes

-2 min rocking table stretch (thoracic bridge series step 1) https://www.youtube.com/watch?v=LShZtfxPBV8

WOD: Spend 45 minutes exploring as many exercises as you can in the Thrower’s Ten series.

Prioritize the banded exercises if you have a band with light enough tension that it does not stress your joints. The weight can be a hammer, rock, dumbbell or anything light enough for you to manipulate with out stressing your joints. For most people this will be 2-10 lbs.

Throwers 10 sample links as follows:

https://www.ortho.ufl.edu/sites/ortho.ufl.edu/files/handouts/Throwers-Ten.pdf

https://www.upmc.com/services/sports-medicine/for-athletes/baseball/education-material/throwers-ten-exercise-program

-400m no run

-30 deficit calf raises with toes and heelstogether

-10 pike squat

-30 calf raises with heels together and toes apart

-10 back scale to single leg deadlift each leg. Noweight needed

-30 calf raises with toes together and heelsapart.

WOD 1

Jog or hike continuously for 30 min at a paceslightly above conversational. i.e., if you have a buddy it should not be thateasy for you to have a full-blown conversation.   This is meant to give you aerobic time onyour feet. If you feel like jogging for 30 min will beat you up, try to find alocal trail or something with rolling hills where you can get some elevatedheart rate without beating up your joints. If you can’t get to a trail, try aroute or park near your house where you can run mostly on grass, or get off theconcrete or roads.

Wellness: 2 Rounds

-90s half hurdler each side

-90s couch stretch each side

WOD

5 rounds

-10 pike squat

-10 side to side squat

-10 twisting squat

-Max handstand work 1,3,5

-10 jumping deck squat

-10 alternating single leg deck squat

-10 alternating speed skater squat *

-Max handstand work 2,4,6

*https://www.youtube.com/watch?v=slXwjk2V8GQ

(do not bounce off knee. Rear knee and foot touchgently simultaneously)

Aim to move continuously at a controlled pace withquality. This WOD is meant to present progressive scaling options. If you getto a movement that you cannot do, then substitute the last movement you wereable to do successfully.

Max Handstand work:

By max effort here we mean as long as you canwhile still leaving enough room to exit the position safely. This translates to“don’t go to complete failure”.

1 Nose to wall hold. Keep core tight and toestogether. If you can’t touch your nose to the wall, make your bestapproximation. You are welcome to do Handstand shoulder flexion press (akahandstand rock) for some rounds instead of strict hold. This will help you withthe nose to wall position if you are “almost there”

2 Shoulder taps. Aim to do this facing the wall.If you can’t do any facing a wall, then use a box and try from pike position.If you can’t do it on a box then try with feet on the floor in pike position.If you can’t quite get to your shoulder, then lift hands off the floor

3 Wall walk. Do as many as you can to withouttaking a break

4 Hip touches. Do this facing the wall. Nose towall ideally.

5 Off the wall holds. From your nose to wallposition, move your feet and hips a tad off the wall. Fall back on the wallwhen you get tired. Be wary of falling/rolling forward. Kick sideways if youdon’t have rolling experience

6 Max handstand walk. Use any starting positionyou are comfortable with.. e.g., start from the wall, or kick up etc. If youfeel it will help you can try walking toward the wall or away from the wall.

See handstand scaling progressions here

https://youtu.be/XfHd45DpN8c“