WOD - 091211

Complete four rounds:

60 sec shuttle run

5 Clapping Pullups

5 FL Pulls

5 Pullovers

notes:

1) The Shuttle Run should be performed with an all out effort. The primary focus of the Shuttle Run is to elevate the heart rate over 170 BPM.

2) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return. Continue in this fashion non-stop for 60 seconds.

3) Move immediately from the Shuttle Runs to the Clapping Pull-ups. The clap in the Clapping Pull-ups should occur with the chin above the bar.

4) Move immediately from the Clapping Pull-ups to the FL Pulls.

5) Move immediately from the FL Pulls to the Pullovers.

6) You may rest 2-3 minutes between rounds.

Hmmm, I'm not able to do any of the multi-plane pulling exercises. What are good substitutes for weaker people like myself. I'll probably replace clapping pull ups with jumping pull ups, but not sure about the other 2 exercises.

average of 5 minutes of working time on each round. I play a field sport so the shuttles were right up my alley. Did a sequence, waited 5 seconds, repeat, waited 5 seconds, repeat. The rest was to try to keep the intensity and speed up on the runs (5 seconds is clearly not enough but better than nothing). Felt a little "green" after each one. Then the pulling and upside down pull overs really put the squeeze one. Thanks coach...

Question Coach, Jason and I were wondering about the intention for raising the heart rate above 170 before the BW movements. Is it to create a state of temporary "fatigue" so that the following BW movements would elicit more motor unit recruitment? Maybe it is just to toughen us up?

xx

xi xia said:

Question Coach, Jason and I were wondering about the intention for raising the heart rate above 170 before the BW movements.

A good friend of mine is one of the former Olympic Womens' Gymnastics Coach for Bulgaria during the 70s & 80s. He was responsible for improving their world ranking from 12th to 5th at the 1988 Olympics. In my professional opinion, he possesses one of the finest gymnastics minds it has ever been my pleasure to learn from. He taught me that increasing the heart rate to 170+ prior to engaging in plyometric work greatly increases the effectiveness of that work.

As a result of this type of elevated HR training, the young lady below shows exteme power in her tumbling (especially for a woman and also remember that this was in 1988!)

EDTizyuF-aA

Yours in Fitness,

Coach Sommer

Thank's Coach for the reasoning! I won't pretend to understand why an elevated HR would improve the effectiveness of Plyometrics but that woman put together an amazing routine.

Wow! At the end of the fourth round I REALLY wanted to puke. Those shuttle runs were killer.

Didn't have a proper bar to do pullovers, so we subbed TOPs pulls for pullovers.

This was probably one of the toughest WODs I've done in a LONG time...the shuttle runs smoked me!