Today we'll be focusing on our body alignment and stability to challenge our balance and learn how to distribute the weight through your hands. Let’s build up that base of support!

WOD 3.3

A nice easy day on the hands today! Enjoy!

TRAIN

Over the next few days and into the coming weeks we will be building on a progression through the butterfly pattern. Stay patient and record a ton of video content to share!

TRAIN

Today we are focusing on building foundational global extension and flexion. Teaching the body to flex and extend as one unit, which is vital for movements like T2B, Pull-Ups, Muscle-Ups etc.

GROUND WORK

Notes

Ground movements today are designed to increase your global flexion and extension strength AND mobility which will make you stronger in your gymnastics movements and more mobile in demanding movements such as the snatch and push jerk.

FINISHER

Notes

The purpose of the finisher is to link our ground work to our global body movements and continue to strengthen these positions.

Day 7 Exercises & Routine (follow along with the video)

Prerequisites:

Equipment Needed:

Sample Programming (Week 1, Workout 2)

B. Transition Work

C. Kipping Work

EMOM for 9 minutes (3 rounds total):

WARM-UP / ACTIVATION

TRAIN

Notes

Shoulder health is important to the longevity of your fitness and health. Today we are making this a focus and working on your strict strength.

WARM UP

Notes

SKILL

Notes

Q: I only have ONE rope. What do I do when the program calls for HEAVY and MEDIUM ropes? 

Ignore the weighted rope recommendations and use the rope you have for all the drills and testing.

1. Skill Development with MEDIUM rope

2. WOD

3. Cool Down

Today we'll be focusing on our body alignment and stability to challenge our balance and learn how to distribute the weight through your hands. Let’s build up that base of support!

SKILL:

Today we are working hard on developing control in the HS Hold and intentionally shifting and redistributing our weight. Take your time and feel each position as we move through today's programming.

SKILL:

Day 1 of Rowing!! We'll start honing our technique with rowing drills before each session so don't miss the videos in the Row Academy to help improve technique and efficacy.

WARM UP

Rowing Drill Follow Along ▶️

TRAIN

Approx. 24min Workout 
6 Sets x 500m @ (-1-2s off our 500m split from our 2000m average)
Rest 2 minutes between sets / Get up and move around between sets. 

TRAINING SESSION 
Set 1: x500m @ - 1-2s off our 500m split
Rest 2 minutes
Set 2: x500m @ - 1-2s off our 500m split
Rest 2 minutes
Set 3: x500m @ - 1-2s off our 500m split
Rest 2 minutes
Set 4: x500m @ - 1-2s off our 500m split
Rest 2 minutes
Set 5: x500m @ - 1-2s off our 500m split
Rest 2 minutes
Set 6: x500m @ - 1-2s off our 500m split

COOL DOWN

5-10 min light bike or walk
Cool downs aid in recovery as they allow the body to get back to its baseline quicker.

Timing, Light & Cycles

In this video we'll answer why we struggle with sleep and what can we do about it.

Week 4 Challenges

Your challenge this week is to create new habits around sleep and prioritize them.

➊ Within the first 30minutes on waking, aim to get morning light exposure.
Ideally this is outside light before 10am but you could also 30min of exposures to a light therapy lamp or simply bright lights.

➋ Set a 'bedtime' alarm each night at 30-60 minutes before bed.
If possible, aim for the same time each night. The more consistent our sleep schedule the better sleep we can get.

➌ At least 30 minutes before bed, don't use any electronics.
In case your were wondering, TV's, computers and smart phones are all considered electronics.This unwinding period before bed is crucial to priming our minds for sleep.

➍ Use the WODprep Tracking spreadsheet to track your weekly metrics this week or download a printable .pdf