WOD - 101115

Perform the following:

3x60m Backward Sled Sprint

3x5 Weighted Box Jumps

2x5 Weighted Arch-ups

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

1) Rest at least 3-5 minutes between sets.

2) This is a maximal strength workout. Do not perform these exercises as a giant set. Perform one set and then rest. Complete all of the sets for each exercise in the following order; Backward Sled Sprints then move on to then move on to Weighted Box Jumps, then move on to the Weighted Arch-ups.

3) Add sufficient weight to the backward sled/tire sprints to make the sprints quite challenging; the running should be very strenuous. If you do not have enough room for a 60m continuous sprint, then sprint 30m out and then 30m back (this is what my team athletes do).

4) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.

5) Today’s Box Jumps should be performed onto a box that is between knee and hip high for all 5 repetitions. There may be a slight pause in between each of the box jump repetitions.

6) Add sufficient weight (using dumbbells or a vest for the box jumps and weight plates for the arch-ups) so that they are very challenging for the RX’d five reps.

Hi Coach. Not that this is a big problem, but i see that you write "then move on to then move on to" every time there is a max strength for lower body, maybe also for upper body. It's just a little annoying :roll:

Jamie said:

... Not that this is a big problem, but i see that you write "then move on to then move on to" every time there is a max strength for lower body, maybe also for upper body. It's just a little annoying...

It is necessary, as some people are confused between when to perform the WODs as giant sets and when to perform them as straight sets. Being extremely clear in the written instructions saves hundreds of emails and a multitude of comments from confused forum members.

Yours in Fitness,

Coach Sommer

How would you scale the backward sled sprint if the weather's bad, and you don't have a really long hallway? Jump rope? Would 60s work? Weighted vest?

And is it fine to work on L-sit instead of Straddle L? I believe in the Prerequisites sticky it's mentioned to work L-sit before Straddle L.

Thanks for the help!

Jay

It would be roughly replicated via a hamstring variation, like the GHR, as backwards sprints target the hamstrings and the glutes. Though, since there is already a variation of it in the workout I don't think that would be very beneficial; especially since backwards sprints are much less maximal strength focused than the GHRs.

Try to work something out in your room..I'm going to take two chairs and run backwards in a 10ft space repeatedly, or attach some elastic bands and run backwards in place

Coach put straddle L's to work the rectus femoris and the iliopsoas (both are for hip extension) which is necessary because blah blah blah... so why not just do both?

;P

I did a quick very light warmup followed by my FSP's (scaled versions of pl+fl, hs+bl)

It was raining here today too so for the sprints I put two 20lb dumbbells in a backpack, strapped it to my chest, and did backward sprints back and forth inside the house

Didn't have anything to jump onto for the box jumps, so i just held the dumbbells and jumped up to the height of the back of the couch.

did what I could with the arch-ups by just sticking my feet under the back of the couch with a mat under my knees, I also did some good mornings holding a dumbbell and some headstand RLL's (without extra weight) to make up for the couch thing not being quite adequate.

I did a mix of straddle L on top of the arm of the couch, and some ring L-sits (some were slight straddle).

I practiced a little bit of single leg squats afterward (trying to get better at them).

Good workout, thanks again for these

Warmup:

500m Row

2 Rounds:

12 Shoulder Dislocate

5 HeSPU (Facing Wall)

5 SLS/Leg

5 Strict CTB Pullups

5 Ring Curls

5 Inclined Pelicans

FSP:

2 x 1 Front Lever (Flat Tuck; 15s, 15s)

2 x 1 L-Sit (PB Adv.; 15s, 15s)

WOD: ( I did them as giant sets by mistake! )

3 Rounds:

60m Back Sprint (20#)

5 Weighted Box Jumps (20#, 30")

5 Archups (25#)

Rest 2 mins.

Finish with 60s total time on Straddle L variation (PB Low; 20s, 10s, 10s, 10s, 10s)

@j4b: Thanks for the suggestions! I have about 12ft I could work with here, so I'll make it work.

I didn't realize that was why Coach assigned the Straddle L's. Makes sense!

Warm up:

6x10 sec tuck planche

3x5 straddle L partial rolls

4x10sec Adv tuck FL

4x8 sec full lay BL

Press Handstand work

WOD:

3x60m huge mat pull (did not have a sled or anything else so I got one of the humongous mats in the gym and pulled it backwards for around 60m)

3x5 weighted box jumps (used forty pounds and the box was at the top of my thighs)

2x5 weighted RLL (used 25 pounds on a pommel horse)

-Did not do the straddle L's at the end because I did a ton of straddle press handstand negatives and straddle L partial roll press to straddle stand. Hip flexors and quads were cramping ha. God bless guys

Today's WOD:

A) Power clean (barbell) 175 x 3,3,3,3,3,3

B) Weighted Box jumps 80 lbs (two 40lb DB's) 3x5 [did these at knee height - didn't have box sturdy enough for anything higher]

C) Barbell arch back good mornings 95x5, 105x5,5

straddle L (below parallel) 20 sec x 3 sets

I only had 10m so this is what I came up with:

3 SETS:

50kg weighted sprints (runs really) w/10kg vest and 2x20kg dumbbells (did 10m up and and back 6 times)

3 SETS:

Didn't have a box so jumped on to stairs around knee height with 10kg vest. (should of been more weight but It was an awkward jump and was worried about falling.

3 SETS:

Didn't have anything to do archups on so did 5 superman's and 5 40kg (2x20kg dumbbells) good mornings each set.

Finished off with some one legged squat practice.

Today's WOD

Warm up:

3x10 s Adv. Tuck Planche

3x10 s Adv. Tuck FL

3x10 s Full Lay BL

3x10 s Manna

3 x 60m Backward Sled Sprint (pulling a large punching bag)

3 x 5 Weighted Box Jumps (with 10 lbs)

2 x 5 Weighted Archups (with 20 lbs)

Rested 3-4 min between each individual set

Finished with 4 x 15 sec PB Low Straddle L

WM:

jogging 6 blocks to the Activity Center, Arm swings/rotations, 10 wrist pushups

FSP:

10 min. Handstand work,

2 x 23 sec. advanced frogstand and 3 x 5 sec. tuck planche,

5x 13 sec. L sit alternating with high tuck L sit,

5 x 13 sec. front lever

5 x 13 sec. back lever

FBE:

3 x 5 pp pushups on rings

5 x 3 tuck front lever pull ups

3 x 60 m. backward sprint with 20 lb. weighted vest,

3 x 5 deep squat box jumps with 20 lb. weighted vest,

2 x 5 arch ups with weighted vest

Cool down:

Stretch!

I felt so alive after the workout!!! It was a good one!!!

I really need to get access to a gym, school sports hall, or something. These leg days are really difficult for me to recreate—especially now that it started snowing around here...

kevinrohrbach said:

I really need to get access to a gym, school sports hall, or something. These leg days are really difficult for me to recreate—especially now that it started snowing around here...

Last winter, a friend and I bought one of those toy sleds for kids, tied some rope to it and attached it by a lifitng belt to ourselves. Then one would sit in it while the other one would run. Really hard and quite a bit of fun.

Did it sprinting style, uphill and lower tempo for distance.

It is necessary, as some people are confused between when to perform the WODs as giant sets and when to perform them as straight sets. Being extremely clear in the written instructions saves hundreds of emails and a multitude of comments from confused forum members.

Yours in Fitness,

Coach Sommer

Yes I do understand that. But it was just because you have a duplicate, or double type, or whatever it is called There are nothing in between this "then move on to then move on to" <-- You can see it is double typed. After that you write "then move on to ...(the type of work is typed here)..." It is no big deal. Just something i noticed

Warm up:

5 min. jog in place

Wrist routine

Ido's scapula mobilization

Ido's squat clinic

3x60m sled sprint (couldn't pull it) w/ 32lbs on sled

3x5 38" Box jumps w/ 8lb weight vest

2x5 Arch ups w/ 50lbs

60s l-sit on PB bars

Work capacity stuff

j4b said:

It would be roughly replicated via a hamstring variation, like the GHR, as backwards sprints target the hamstrings and the glutes. Though, since there is already a variation of it in the workout I don't think that would be very beneficial; especially since backwards sprints are much less maximal strength focused than the GHRs.

Try to work something out in your room..I'm going to take two chairs and run backwards in a 10ft space repeatedly, or attach some elastic bands and run backwards in place

Coach put straddle L's to work the rectus femoris and the iliopsoas (both are for hip extension) which is necessary because blah blah blah... so why not just do both?

;P

Backwards sprints do not target hamstrings anywhere near as much as they target the quads. They do get worked some, but not as a primary focus. I do not know what Coach's specific intention behind including these is, but generally these are used to develop balance between the quads and the hamstrings to prevent quad injuries in sprinters, who tend to tear [relative to the hamstrings] weak quads due to the extreme posterior chain dominance in sprinting. Of course, some people like football players also consider this a sport specific movement as several positions perform backwards runs fairly quickly from time to time. Soccer does this as well, and basketball players have to perform extremely quick backwards explosions from time to time, especially when trying to stop a drive.

Straddle L is not there just to work those muscles, it is also there to give you the chance to build the specific active flexibility (neural patterns) necessary to perform both the actual straddle L AND straddle press handstands. Both require substantial active flexibility, which is a combination of flexing the iliopsoas group, rectus femoris, sartorius, many of the hip abductors AND to some degree the abdominal musculature while at the same time relaxing the antagonistic muscle groups. This takes a long time to learn, and regular practice IS necessary. Of course much of this strength and a moderate amount of the active flexibility is also built by L sit development. That is part of why the L sit is the core FSP.

Just about any core variation, from V ups to body levers to HLL to plain ol' situps, will work the muscles mentioned above quite heavily. Using straddle L specifically addresses a set of unique neural patterns that must be developed. There is always more going on than just muscular development!