W.O.D. Wednesday 1/2/19 – 25 minutes


W.O.D. Wednesday 1/2/19 – 25 minutes

3 minutes on with 1 minute rest between in this 5 round workout. Score at the end is total reps accumulated across the workout. Weight on the Kettlebell and ball should be something that athletes could complete at least 25 repetitions unbroken when fresh. If on the fence, we can err on the lighter side in order to keep things moving. Strength should not be the limiting factor. Complete another machine or 30 ft shuttle runs if unable to bike. Start athletes on different stations to accommodate all equipment needed and let them know they may be sharing as a last resort, with all athletes resting on the 4th minute. If class is larger than 30, you can have a group start on the rest.

In a workout like today, prescribing loads and variations that allow athletes, especially newer ones, to move for all three minutes each round is ideal.

5 Rounds for total reps:
1 Minute Wall balls 20/14
1 Minute Kettlebell Swings 55/35
1 Minute Calorie Bike
1 Minute Rest

Fingers Up
One way to keep the ball in a good position is to focus on where the fingers are pointing. With the hands underneath the ball, athletes fingers should be pointing up towards the ceiling. If the fingers point in any other direction than straight up, it means the ball is in a less than ideal position. If the ball drops or gets away from the body, the fingers will point straight ahead or down towards the ground. Keep them pointed where we want the ball to go.

Surface Area
Another thing that allows athletes to get the most out of each toss is to have a lot of surface area of the body on the ball and ground. The bigger athletes can make their hands, the more area of the ball they will cover, making it easier to control. The more area of the foot stays in contact with the ground, the more balanced and powerful they can be. The biggest thing seen here is the heels coming up or caving in.

Wrecking Ball
The kettlebell swing looks very similar to a wrecking ball. The bell is the wrecking ball, the arms are the chain, and the hips are where the chain attaches to the crane. When knocking down a structure, none of the power comes from the chain. The chain is just a hook that connects the machine to the weight. The arms are just there to hold onto and guide the weight, doing very little to actually swing it. The faster the machine (the hips) move, the more destruction there will be.

Arms in the Air
We’re spending a lot of time today with our arms in the air. On the wallballs, we’re able to take some tension off when we release the ball. We don’t have this luxury on the kettlebell, as it doesn’t leave the hands. Relaxing the grip and shoulders slightly during the weightless moment at the top can give athletes that little break that is helpful in holding on for more reps. Instead of pulling the bell back down to the ground and pulling it overhead, athletes can relax the arms and allows the hips (way up) and gravity (way down) to do the work.

Tight Circles
The tighter the circles with the handles and the pedals, the more revolutions athletes will be able to complete within 1 minute. The higher the RPMs, the higher the power, the more calories we put out.