Saturday 4th April
Join us for our online Solidarity competition while we are all stuck inside – it's free! https://competitioncorner.net/events/3777/register
Warm-up
Metcon (Time)
NHS Hero WOD
12 Rounds – one for each hour of a standard shift
5 HSPU / 10 Pushups
7 Devil’s press / 14 burpees
19 Weighted Squats Max 42.5/30kg / 38 Airsquats
48 Double Unders / 48 Skips or 48 Star Jumps
12 Rounds – one for each hour of a standard shift
5 HSPU / 10 Pushups
7 Devil’s press / 14 burpees
19 Weighted Squats Max 42.5/30kg / 38 Airsquats
48 Double Unders / 48 Skips or 48 Star Jumps
OK people this one is for the NHS, we’re a little bit behind the curve here but that’s fine, what we lack in consumate timing we will make up for in blood, sweat and tears.
The HSPU, these can be strict or kipping, you can even scale down to pike pushups as well as long as you do them properly and make them difficult, if you’re not failing reps here in the last few rounds then you’ve not pushed yourself hard enough. Devil’s press, everyone’s least favourite thing, it’s always nice to find a way to make the burpee worse, be careful on the return from overhead, control the DBs to your hips and don’t let them yank you down to the floor, we can add in an extra option for the Devil’s Press, a burpee to an American kettlebell swing, it’ll be slower than the Devil’s Press but it should give you another option for using a weight. The 14 Burpees is fine for the first few rounds but I can see that going to start making you sad quickly, which is good because this is a hero WOD.
Weighted Squats, coincidentally 42.5kg is the average weight of a male Akita, so if you have one of those that will do for your squats, just sling him around your shoulders and hope he stays still, if you don’t have the weights be aware that after 12 rounds of 38 air squats you’re going to want to sit down for a very, very long time.
Double unders are an issue for some of us at the moment, and only at the moment because obviously we’re all excellent at double unders uner normal circumstances, the star jumps are an excellent scale although we can add in the penguin taps if you want to keep working on that coordination, please make the jump significant to mimic the height you would need for the double under.
This is going to be a fun one, although it is very long and deeply unpleasant at the same time. Please be aware that this is a lot of volume, if you need to scale it further then you can drop the number of rounds or even get a buddy on Zoom and you can YGIG per round to keep you going. Rememb
The HSPU, these can be strict or kipping, you can even scale down to pike pushups as well as long as you do them properly and make them difficult, if you’re not failing reps here in the last few rounds then you’ve not pushed yourself hard enough. Devil’s press, everyone’s least favourite thing, it’s always nice to find a way to make the burpee worse, be careful on the return from overhead, control the DBs to your hips and don’t let them yank you down to the floor, we can add in an extra option for the Devil’s Press, a burpee to an American kettlebell swing, it’ll be slower than the Devil’s Press but it should give you another option for using a weight. The 14 Burpees is fine for the first few rounds but I can see that going to start making you sad quickly, which is good because this is a hero WOD.
Weighted Squats, coincidentally 42.5kg is the average weight of a male Akita, so if you have one of those that will do for your squats, just sling him around your shoulders and hope he stays still, if you don’t have the weights be aware that after 12 rounds of 38 air squats you’re going to want to sit down for a very, very long time.
Double unders are an issue for some of us at the moment, and only at the moment because obviously we’re all excellent at double unders uner normal circumstances, the star jumps are an excellent scale although we can add in the penguin taps if you want to keep working on that coordination, please make the jump significant to mimic the height you would need for the double under.
This is going to be a fun one, although it is very long and deeply unpleasant at the same time. Please be aware that this is a lot of volume, if you need to scale it further then you can drop the number of rounds or even get a buddy on Zoom and you can YGIG per round to keep you going. Rememb
20 Star Jumps
10 Burpees
20 AirSquats