Hello Wright Trainees,
The warm-up is nice and simple. The goal is to get the blood flowing and get the heart rate up before we move into the hard stuff. When you go through the warm up try to start slower and move into a faster pace and not just hit the ground running. The warm-up should take about 5 minutes to complete and should you breathing fairly hard, if that’s not the case just add an extra round.
The first portion of the work capacity is a very active tabata. I say that because there are a lot of moving parts to the workout. I would recommend keeping track of how many total repetitions you complete through all the rounds to see if you can maintain the same pace throughout all 8 rounds. This will help push you to maintain or improve the total performance from round to round. With that said, you should not sacrifice good form for an increase in repetition, especially when it comes to the wall balls and swings. Both these exercises are extremely beneficial when they are done right. When doing a wall ball make sure to move into a full squat as the ball comes back down after throwing it and that you don’t allow your chest to fall forward. Similar with the swings, make sure to use the effectively use the posterior chain to produce power for each swing.
Following the tabata, you work through a timed effort. This is an effort that you can move through fairly quick without taking many breaks because the repetition is not extremely high for each exercise and there is low overhead for equipment so you can be quick from exercise to exercise. There are a few things to note before diving into the workout. First, the sandbag get ups will alternate sides per round, for example, odd numbered rounds will be the right side and even numbered rounds will be the left. It is also good to use the same sand bag from the get ups for the drags. This allows you to move from one exercise to the next with walking to another piece of equipment. When you get to the kettlebell cleans and push press the emphasis should start on the technique of the movement and not the speed of it. Also, too many times do kettlebell cleans look like a swing. Make sure that when you do the cleans that the kettlebells move more vertically than through a pendulum swing type movement. This type of practice will help build technique for other clean type movements.
The last work capacity effort is a descending 10 to 1 effort. This 10 to 1 is unique to me just because there is a more foundational lift involved, the bench press. The bench press should be done with fixed weight through out the effort, even when you get to a lower repetition. Bench pressing is a highly fatiguing exercise especially when there is a higher amount of repetition. The flutter kicks in the program will start by doing twice the amount of each round (i.e. 20, 18, 16, 14, … etc.). Make sure to also work both legs each round for the power ups. The power ups are very easy to cheat on, so try to work through the full range of motion with as much explosive power as possible.
To conclude, the workout finishes with a Jane. Do 30 seconds for each movement and instead of doing a circle motion for the last exercise try doing a figure 8. Doing a figure promotes a fuller movement pattern for the hip and induces a greater intensity to the exercise.
Thanks for reading this weeks WOW!
20 x Jump Rope
10 x Mtn Climbers
6 x Forward/Backward Sprint
10 x Sit Up
8 Round Tabata
Lateral Ball Slams
3 x SBGU (alternate sides per round)
8 x SB Drags
6 x KB Clean + PP
10 x Plank Hops
10 to 1
Flutter Kick x 2
Power Ups (each Leg)