Monday 05.04.20
“At Home” WOD "Sfran" 21-15-9: Double Dumbbell Thrusters Strict Pull-ups STIMULUS DESCRIPTION • "Sfran" is a variation of the popular workout "Fran" • With strict pull-ups and double dumbbell thrusters, this variation is intended to be slower than the typical sprint style benchmark • However, since the workout alternates between a total body press and an upper body pull, we'll be able to keep the intensity relatively high • We expect this piece to take around 8-12 minutes to complete DOUBLE DUMBBELL THRUSTERS • In a perfect world, we're using weights that allow you to complete each round of thrusters within 2-3 sets • Understanding that everyone has different weights available at home, you can increase or decrease reps based on your loading * Heavier Weight Option: 15-12-9 or 12-9-6 * Lighter Weight Option: 30-20-10 or 27-21-15 • See "modifications" section for more options STRICT PULL-UPS • If you have 10+ unbroken strict pull-ups when fresh, let's try this workout as written • If you're not quite there, consider reducing reps or completing another variation listed in "modifications" MODIFICATIONS DOUBLE DUMBBELL THRUSTERS • Single Dumbbell Goblet Thruster • Odd Object Thruster • 3x Squat Jumps STRICT PULL-UPS • 2x Odd Object Rows • Barbell Bent Over Rows • Single Arm Bent Over Row (Full Reps Each Side) • Dumbbell Rows From Push-up Position • Inverted Row ***************** WARMUP Mobility Shoulder stretch x 2 Quad stretch x 2 Pigeon pose x 2 Ankle stretch 5-4-3-2-1: Inchworm to Push-ups **After Each Set: 30 Second Hollow Hold 30 Sec Over and Back Dumbbell Hops 30 Sec Goblet Squats (Light Weight) ***************** Body Armor 3 Rounds: :30 Static Weighted Bulgarian Split Squat (Left) :30 Max Unweighted Bulgarian Split Squats (Left) :30 Static Weighted Bulgarian Split Squat (Right) :30 Max Unweighted Bulgarian Split Squats (Right) Rest 1 Minute Between Rounds STIMULUS • Alternating between a static hold with weight into regular reps with no weight • This hold will be in the active bottom position of the Bulgarian Split Squat • Choose a weight for the static hold that allows you to hold for the whole 30 seconds • Drop the weight at the 30 second mark and immediately transition into the unweighted reps • You'll stay on one leg for 1 minute before switching to the other
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