PC: Meme Generator
WOD
“Viper”
For time:
40 Box step overs with medicine ball (24″/20″)/(20lbs/14lbs)
40 Medicine ball front squats (20lbs/14lbs)
40 Hand-release push ups
40 calorie Row
STIMULUS
Duration: Medium (11-16 Minutes)
Volume: Moderate (160 reps)
Load: Light
White Board Chat:
Medium time domain chipper to kick off the weekend. Our goal is a steady pace on this one. The loading on both the step overs and front squats should be light, relative to our current capacity and something we could perform unbroken by themselves, but today, a few quick sets are fine. The box step overs should take us under 4 minutes and the medicine ball front squats under 3 minutes at the longest. Our hand-release push ups will most likely be the limit of advance so scaling this correctly will set us up for success. If going to for the 40, we need the capacity to perform consistent sets of 10, unbroken, hand-release push ups. They too should take us under 3 minutes at the extreme end. Whatever our push up option, we will finish on the option that we started. For example, if we start on push ups from our toes, but they go away, we will avoid the practice of going to our knees to make it easier – that is called progressive scaling and it is an unsafe practice mid-workout that ignores our body’s signs that it needs to rest. Bringing our joints through the same range of motion in an easier fashion can have less than advantageous outcomes. So scale appropriately and if you have questions mid session, check in with your coach!! Finally, our 40 calorie row should be an option that we can hold a sustained pace at around 65%-70% of our max effort today, even with the other movements coming before. At the longest, this should be taking us 5 minutes. Bear down on this one and count by 10’s for each movement – they will go by quicker!! Happy Friday tribe!
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
For time:
40 Walking lunge steps
40 Air squats
40 Hand-release push ups
800 meter Run
VOLUME
For time:
30 Box step overs
30 Medicine ball front squats
30 Hand-release push ups
30 Calorie row
Dumbbell/Kettlebell
- If performing this with a dumbbell or kettlebell, use one dumbbell and try to keep the weight the same as written. If using a heavier DB, cut the reps down to 30.
MOVEMENTS
- Box step overs
- Scale the height down to allow us continuous movement, relative to our capacity
- If 40, even with taking the height down, will take us over 4 minutes, scale the reps to 30
- If we have an injury or limitation that prevents us from stepping up, perform 40 ball slams
- Medicine ball front squat
- Scale the load to allow us to perform at least 20 unbroken off the bat
- If we have an injury that prevents us from squatting, perform medicine ball deadlifts
- Hand-release push up
- If we are working towards the capacity to perform hand-release push ups, perform either push ups off our toes, wide-stance, kipping, knee, or elevated plane push ups.
- If working towards a more challenging option, cut the reps down today and work on an option that challenges us, but we can still accomplish 2-5 reps at a time and go for 20 reps total.
- If we have an injury or limitation that prevents us from performing push ups, perform a dumbbell/kettlebell floor press on the good arm
- Row
- If rowing 40 calories will take us over 5 minutes, row either 30 or 20 today depending on our current capacity that will allow us to finish in that time frame
- If we have an injury or limitation that prevents us from rowing, bike 40 calories and follow the same guidelines as above