WOD for Wednesday, May 9th, 2012 brought to you by Gaspari Nutrition
~By James Villepigue CSCS & Hobie Call
WOD are you Spartans up to today? Here’s today’s Spartan Workout of the day, presented by the one and only, Gaspari Nutrition…sports nutrition for the best of us!
Today’s WOD is a little off the beaten path, but that’s what obstacle race training is all about; stepping off the pavement and into some wild terrain!
Today we’ll be focusing on upper body, cardio and core. You’ll be focusing on pull-ups, chin-ups, jump rope and the standard plank exercises.
You’ll be executing 20 total sets of exercise today, performing a specific superset sequence using two exercise movements for 10 sets and then another pair of exercise movements for another 10 sets.
Here’s how each superset sequence it will look and work:
- 1st: 5 Sets of 10-12 Pull-ups X 5 sets of 1.5-minute Plank – 1-minute rest
- 2nd: 5 Sets of 10-12 Chin-ups X 5 sets of 75 reps of the Bicycle Maneuver – that’s 75 per side! – 1-minute rest
- 3rd: 5 Sets of 150 jump rope X 5 sets of 1-minute Plank – 1-minute rest
- 4th: 5 Sets of 100 jump rope X 5 sets of 1-minute Plank – 1-minute rest
Please have a timer with a beep indicator to ensure that you keep tabs on your work time. At the end of each 5th set, you’ll have a 1 minute break – It’s not a lot of rest, but it’s the type of training develops race worthy conditioning!
As always, if you feel like you need to take more rest, take it, but DO NOT sell yourself short, Spartans!!!
Pull-ups: You’d be surprised where you can do a chin-up or pull-up. Look in your home for a sturdy ledge or outside for a fairly low hanging horizontal branch. Make it fun and challenging!
Take a shoulder width overhand grip and grip that handle as hard as you can (grabbing the handle with a tight grip will help to prepare your body for the exertion – Make every muscle in your body rigid just before you begin pulling up).
Before you begin, stick that chest out, keep those shoulders pinned back and depressed down, abs tight, arch that lower back, bend at the knees and interlock your ankles, look up to where you want to pull and as you pull up, begin your exhale and think about driving your elbows down into the ground below you.
Chin-ups: Take a shoulder width or narrower underhand grip and keep those elbows closer to your sides. Now, follow the same form as the Pull-up.
Plank: Get on the floor and face downward. Take a modified pushup position, where your forearms are positioned on the ulna/pinky down with palms facing each other, but fists clenched. Forearms are in straight line, parallel to one another. Get up on your tiptoes and keep them rigid. Legs are completely straight and maintained in a tight position. Keep a neutral spine and make sure that the spine is straight and doesn’t dip down or peak up. I want you to focus on keeping your abdominals contracted throughout the full 1-minute, as this will both help to keep a rigid and straight spine, plus will further engage those abdominal muscles.
Jump Rope: Nothing fancy here, folks. Feet are hip width or closer. I want you to keep your hands down low and when you jump, allow the wrists to flip with the jump, so that the rope follows your jump pattern. This will ensure that your timing is accurate and will help prevent the rope from catching your toes. The objective is to keep the jump shallow, but keep the jump rope speed as rapid as you possibly can! If you find that you keep catching the rope on your toes, hang in there…it’s a simple timing issue and will be solved with some patience and commitment. I promise!
As always, please have some cool water, a towel and a timer with you.
Please remember to let Hobie and I know how you did!
James Villepigue & Hobie Call