All Team Tuesday workouts are programmed by our CFOIB Interns. Today’s workout is brought to you by Laura (LC). Here are some notes from Laura: To add some creativity and “game” to it, I added a pick your poison to the “cardio” piece <to today’s workout>. In addition to accommodating weather/injuries, this also adds an element of strategizing among teammates and helps to develop athletes’ understanding of strengths and weaknesses, estimation of time, etc. All good skills to have. I think athletes improve if they set a goal in WOD’s, but many lack the ability to estimate how much they can do upfront to set that goal. So, this WOD is designed to make them think about how fast they can do the first part to leave max time for pushups, and given that time, the estimated number of pushups they’ll do so they can pick a consistent scale. Then I added an element of “game/sport” so that people will push themselves and have a friendly/fun competition which results in burpees penalties. We are all gonna probably be overeating, so nothing like some burpees to amp up the metabolism!
FITNESS
A. Four sets of:
Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Supinated-Grip Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds
B. “Pick Your Partner, Pick Your Poison”
Against a 2 minute running clock.
Row 400M, Run 400M or complete 50 Double Unders (150 Singles) *Strategize with your partner which exercise you are both best at, it can be same one or different*
Max Hand-Release Push Ups
Notes: 4 Rounds to be completed by EACH partner (8 total). Alternate rounds/rest with partner. One partner works for 2 minutes. One partner rests AND judges/counts/records Push Ups. Carefully select your pushup-scale upfront, you must stick with it throughout the WOD in perfect from (partners can do different scales, if necessary). You will have a FULL recovery between rounds, SO your scale SHOULD BE the most difficult scale that you can complete a push-up in. Partners should only count PERFECT form reps-BE FAIR. PERFECT FORM aids your performance in the long run-Don’t cheat yourself…chest to deck, full arm extension and perfect plank position! Team score is total number of PERFECT push-ups for both partners. Teams must report total push-up counts/score for determination of final CASHOUT.
CASHOUT 3 minutes- So you can enjoy pumpkin pie, if you must.
Winners- Take 5 minutes to MOB or work on a gymnastics skill of your choice, and relish your Victory! (Or, if your are feeling like taking a victory lap, jump in with the rest for BURPEES- As many as possible in 3 minutes (you won, you are clearly capable))!
For the rest of the TEAMs it’s BURPEE Time!
Take the winning team score minus your team score, and do that many burpees, each. If your team deficit is MORE than 30, you can split them with your partner. (scale to jumping squats, or scaled burpees as normal)-3 minute time cap. Before you start complaining about BURPEES…. Know this: Burpees burn a boatload of calories, not only during, but throughout the day, so they are the gift that keeps on giving. (Example: If the winning team has 120 pushups and your team has 45, you have 75 burpees, split them. If your team had 90, then 30 burpees each)
AIM
A. Five sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B. “Pick Your Partner, Pick Your Poison”
Against a 2 minute running clock.
Row 400M, Run 400M or complete 50 Double Unders (150 Singles) *Strategize with your partner which exercise you are both best at, it can be same one or different*
Max Hand-Release Push Ups
Notes: 4 Rounds to be completed by EACH partner (8 total). Alternate rounds/rest with partner. One partner works for 2 minutes. One partner rests AND judges/counts/records Push Ups. Carefully select your pushup-scale upfront, you must stick with it throughout the WOD in perfect from (partners can do different scales, if necessary). You will have a FULL recovery between rounds, SO your scale SHOULD BE the most difficult scale that you can complete a push-up in. Partners should only count PERFECT form reps-BE FAIR. PERFECT FORM aids your performance in the long run-Don’t cheat yourself…chest to deck, full arm extension and perfect plank position! Team score is total number of PERFECT push-ups for both partners. Teams must report total push-up counts/score for determination of final CASHOUT.
CASHOUT 3 minutes- So you can enjoy pumpkin pie, if you must.
Winners- Take 5 minutes to MOB or work on a gymnastics skill of your choice, and relish your Victory! (Or, if your are feeling like taking a victory lap, jump in with the rest for BURPEES- As many as possible in 3 minutes (you won, you are clearly capable))!
For the rest of the TEAMs it’s BURPEE Time!
Take the winning team score minus your team score, and do that many burpees, each. If your team deficit is MORE than 30, you can split them with your partner. (scale to jumping squats, or scaled burpees as normal)-3 minute time cap. Before you start complaining about BURPEES…. Know this: Burpees burn a boatload of calories, not only during, but throughout the day, so they are the gift that keeps on giving. (Example: If the winning team has 120 pushups and your team has 45, you have 75 burpees, split them. If your team had 90, then 30 burpees each)
SPORT
A. Every two minutes, for a total of 20 minutes, complete:
Clean x 1 rep
Build load over the course of the 20 minutes (10 attempts).
B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.
C. Three sets for times of:
Row 500 Meters
6 Squat Clean (185/135 lb)
12 Toes to Bar
30 Double-Unders
Rest 3 minutes
