A. Wonderwall
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 DB Thrusters
60 Double Unders, 30 Moderate Weight Deadlifts
60 Double Unders, 30 DB Thrusters
60 Double Unders, 30 BurpeesScoring: Time (lower is better)
# "Wonderwall"
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 DB Thruster
60 Double Unders, 30 Deadlifts
60 Double Unders, 30 DB Thruster
60 Double Unders, 30 Burpees
## GENERAL
* Working through 5 rounds of the 60-30 rep scheme in today's workout
* We're expecting the workout to be on the mid-range to longer side
* It will likely take between 18-25 minutes to complete
## DOUBLE UNDERS
* Looking to complete these 60 reps in just about a minute
* Reduce the volume or choose a variation that allows you to do so
## DEADLIFTS
* Moving a moderate weight barbell right in the middle of this workout
* This should be a load that you can cycle for at least 5-6 reps on each set
## BURPEES
* These are standard burpees – requiring chest to floor, full extension, and a small clap overhead
## DAILY VIDEO
[Click Here](https://youtu.be/TrvHJCV1O0U)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Single Unders
Active Spidermans [Click Here](https://youtu.be/tGxCop_0yRQ)
Medicine Ball Deadlifts
Single Unders
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Air Squats to Medicine Ball
Single Unders
Inchworm to Push-ups [Click Here](https://youtu.be/Et0WRT6Q3sA)
Medicine Ball Slams
Single Unders
Moutain Climbers [Click Here](https://youtu.be/834tNnoe53A)
Medicine Ball Squats
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Barbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)
[Click Here](https://www.youtube.com/watch?v=O1GwH84zxwg)
## Barbell Ankle Stretch: 1 Minute
[Click Here](https://www.youtube.com/watch?v=VSqAZzdB-UA)
# TEACHING (15:00 – 25:00)
## WALLBALLS
### Spacing
Spacing between the body and the wall is important for good mechanics. Too close to the wall and we're likely having to stay in an uncomfortably upright position, which makes the throw to the target more difficult. Too far away and it will be more challenging to throw the ball to the target and the weight will probably pull us forward on the way down. Start about an arms distance away from the wall and adjust as needed to find your 'sweet spot'.
### Movement Prep
Establish 'Sweet Spot'
5 Thrusters
5 Wallballs
## BURPEES
### Spacing
Let's keep a big gap between the hips and the heels on the jump out of the burpee. Instead of catching in a squat, we can look to catch with the hips higher and legs straighter. With a lot of jumping and squatting today, this position takes some of the strain off the legs.
### Movement Prep
5 Burpees
## DOUBLE UNDERS
### Spacing
When passing in front of the body, the rope should hit about one foot forward of the toes. If the hands are too far back on the body, the rope will likely make contact closer to of underneath the body and make it more likely that we trip. Keep the hands forward and pick a target on the floor for the rope to make contact with on each rotation.
### Movement Prep
30 Seconds of Single Unders
30 Seconds of Double Under Practice
### Movement Subs
Reduce Reps
90 Single Unders
1 Minute of Practice
## DEADLIFTS
### Spacing
Where we want the rope to make contact forward of the toes, we don't want the barbell forward of the toes. At the bottom of each rep, the bar should be further back, centered over the middle of the foot. With a vertical shin, make sure the steel is aligned with where you tie your shoes.
### Movement Prep
Establish Starting Position
10 Empty Barbell Deadlifts
# PRACTICE ROUNDS (25:00 – 35:00)
# 1 Round
10 Double Unders
5 Burpees
5 Wallballs (Workout Weight)
5 Deadlifts (Lighter Weight)
*Build to Workout Deadlift Weight*
# 1 Round
10 Double Unders
3 Burpees
3 Wallballs
3 Deadlifts
# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* This first half of this workout mirrors itself on the second half, as we have the same movements and rep schemes
* One thing we can aim for is making sure the second half is just as fast, if not faster, than the first part
## DOUBLE UNDERS
* Break up the first 3 rounds of double unders how you see yourself breaking up the last two
* Here are a few options:
* **1 Set:** 60
* **2 Sets:** 30-30
* **3 Sets:** 20-20-20 or 30-20-10
## DEADLIFTS
* Break up your sets before your reps start to slow down
* If you have to grind through slow reps at the ends of your sets, we end up requiring more rest before starting the next set
* Choose the option that keeps you moving without burning up the legs too much
* Here are some options:
* 12-10-8 or 10-10-10
* 10-8-6-4-2
* 5-5-5-5-5-5
* 6-6-6-6-6
* 10 Sets of 3
## WALLBALLS
* Let's take the total number of reps (60) into account when figuring out a break-up strategy
* Approach the first set how you see yourself approaching the second
* Here are some options:
* 20-10 or 15-15
* 12-10-8 or 10-10-10
* 10-8-6-4-2
* 5-5-5-5-5-5
* 6-6-6-6-6
## BURPEES
* Aim for a smooth and steady pace on the opening set
* This first set of 30 is essentially the buy-in to all the movements we're going to have to break-up (wallballs and deadlifts)