- Tell your friends about our 21 Day ‘Tone from Home’ Challenge! This is our online coaching program for non-members (for the level of service you’re getting right now, it costs close to $400/month)!
- Live Zoom classes– Noon, Monday through Friday; 6pm on Monday, Wednesday, and Thursday; NO classes on Saturday.
WOD 05/2/2020
At-Home WOD (no Zoom offering)
BRIEF
Today we have an accumulation of strict/piked handstand push-ups (HSPU) or overhead presses, with a walking lunge penalty.
HSPUs and overhead presses are very muscularly demanding, and they also require good mobility. Be cautious with your early sets to avoid fatiguing too early. Be mindful of your positioning — stay solid the whole time.
If you start to fail reps early, it will be a LONG way to the finish, so don’t go to failure. Take your time on the lunges to let your shoulder recover. Keep the core and glutes squeezed throughout your sets to stay stable, and so the pressing is more efficient.
Plan your breaks and move smooth on the walking lunges to allow your arms/shoulders to recover.
WARMUP
2 Rounds:
•30 sec Arm Circles ea/s
•30 sec Elbow Circles ea/s
THEN
12-9-6:
•Air Squats
•Box/Chair Push-ups (easy)
WORKOUT
Accumulate:
40 Piked HSPUs or Overhead Presses
Penalty for every break — 20 Walking Lunges
ACCESSORY – Upper-Body Pulling
5-6 Sets of 8-10 reps Ring Rows (or Bedsheet Rows)
Rest 1:00 between sets
Homemade row with bedsheet:
https://www.youtube.com/watch?v=rloXYB8M3vU
With any bodybuilding work (8-15 reps), the focus should be on muscle activation. Move slow and controlled through the full range of motion, with a good squeeze at the top of each rep. Adjust your foot positioning to make it either more difficult (closer to the door/farther under rings) or easier (more underneath your body).
Demo Videos
Arms Circles:
https://www.youtube.com/watch?v=140RTNMciH8
Elbow Circles:
https://www.youtube.com/watch?v=T-C7XIu9IDg
Air Squats:
https://www.youtube.com/watch?v=lmtBAVuQb3E
Box Push-ups:
https://www.youtube.com/watch?v=zpS-qGzcH4s
Overhead Press:
https://www.youtube.com/watch?v=JUnO5wptlZM
Walking Lunges:
https://www.youtube.com/watch?v=zsy1vvEPyik
Piked Handstand Push-Up:
https://www.youtube.com/watch?v=ZnsLpLhywgk
Strict Handstand Push-Up:
https://www.youtube.com/watch?v=Y5bm2s_6Hmg
Ring Rows:
https://www.youtube.com/watch?v=ZVM4-F0ZF0w
Homemade Row with Bedsheet:
https://www.youtube.com/watch?v=rloXYB8M3vU
