Friday 28th August
Warm-up
Metcon (Time)
NHS Hero WOD
12 RFT:
10x Pushups
14x burpees
38x Airsquats
48x Double Unders
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NHS Hero WOD *Scaled/Silvers:
8 RFT:
8x Pushups
10x burpees
30x Airsquats
50x Skips or 30 Star Jumps
"This is a redo of the NHS WOD from months ago, we’ve taken out the weighted option to level the playing field and see how you all do at pure bodyweight movement. I’ve done this WOD both ways and coincidentally with Covid so I know which is worse, the sheer volume of this is staggering please do not underestimate it.
Your pushups are going to be hard, all the way through, if you have to go to your knees then do it earlier, 120 of these is no joke especially with burpees straight after. For the burpees you’ll find stepping down and jumping up almost as quick, easier on the shoulder, pecs and triceps and very, very slightly less gassy, I highly recommend it. Air squats are just that, 38 is not that big a number there’s no reason to stop, it’s pretty much the only rest your shoulders are going to get, find a pace and stick with it, don’t blow your quads up pre double unders. The double unders are bad, there’s so many of them, if you struggle with double unders then break them into sets straight away and take short rests, you should be fine. If you don’t have double unders then it’s 75 single unders or 48 star jumps. If you start to feel your calves then go to star jumps, it’s a fun WOD but not worth hurting yourself over.
I think I can knock at least 10 minutes off of this without Covid, I’ll keep you informed. "
Your pushups are going to be hard, all the way through, if you have to go to your knees then do it earlier, 120 of these is no joke especially with burpees straight after. For the burpees you’ll find stepping down and jumping up almost as quick, easier on the shoulder, pecs and triceps and very, very slightly less gassy, I highly recommend it. Air squats are just that, 38 is not that big a number there’s no reason to stop, it’s pretty much the only rest your shoulders are going to get, find a pace and stick with it, don’t blow your quads up pre double unders. The double unders are bad, there’s so many of them, if you struggle with double unders then break them into sets straight away and take short rests, you should be fine. If you don’t have double unders then it’s 75 single unders or 48 star jumps. If you start to feel your calves then go to star jumps, it’s a fun WOD but not worth hurting yourself over.
I think I can knock at least 10 minutes off of this without Covid, I’ll keep you informed. "
20 heel drives
20 penguin taps
10 dips
10 alt lunges