2021/2022 Season

Training Block – 1

Week – 5 of 6

WOD:

1) Pause D-Ball/Sandbag Squats: 10 Reps Every 2:00 x 5 sets

Pause in the bottom for 2-3 seconds on each rep. Focus on keep the torso as upright as possible and your feet grounded in a good position. Make sure the ball/bag doesn’t rest on your legs in the boittom. Load as deemed fit. 

2) Single Arm Overhead Kettlebell Reverse Deficit Lunge: 10/side Every 2:00 x 5 sets

Use a moderate deficit for you as an athlete, somewhere in the 2-4″ range is good for most. Perform all reps on 1 side before switching to the other. Load as deemed fit.

3) Double Kettlebell Front Rack Cyclist Squats: 15 reps Every 1:30 x 4 sets

Use a 2″ riser for this regardless of what your ankle flexibility is like. Again focus on a nice upright torso in the bottom. Remember that it’s still a Squat, just because your heels are up doesn’t mean you’re pushing through your toes, have your weight loaded appropriately through the entire foot.

4) Lateral Lunges: 100 Reps

For quality, not for time. Standard ROM is still Hip below the Knee like a normal Squat. Outer foot can turn up, but the leg/foot your Squatting/Lunging into should remain flat, strong arch, knee out, etc.

5) Dog Sled Push: 8 sets of 50m

Rest 60 seconds between efforts. Use a loading that allows you to “Jog” with the sled at the start and leaves you walking by the end.

6) D-Ball/Sandbag Bear Hold: Accumulate 3 minutes

Load as deemed fit. Keep track of time and attempts to complete.

7) Abmat Sit-ups: 100 Reps

Work through at a steady state pace. Not for time.

8) C2 Bike:

– 10 minutes Easy-to-Moderate @ Damper 1

– 4 sets – Every 10:00 – 2,000m Moderately Hard @ Damper 5 + 1,000m Moderate @ Damper 3 + Remaining Time Easy-to-Moderate Damper 1

– 10 minutes Easy-to-Modearte @ Damper 1

This should be performed as one continuous piece taking 60 minutes.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE