That’s a really good point: least expenditure of effort for the desired result. I want to hear more about that!
I tend to think of my warm up as the onramp to the WODobahn . .
I like rowing or easy pace running to start (I prefer rowing nowadays, more because I think you get more out of it).
Then toward the end of the row I’ll pick up the pace a little, maybe some hard pulls on the rower, but for the most part it’s not to get worn out, but warmed up.
Then I’ll move to some other things:
It’s really, to me thinking about what I’m going to be doing. For instance, on the “Coe” wod.
It’s got pushups and thrusters.
I don’t want to go overboard on pushups.
But I want my shoulders really warmed up.
I need some squat action.
So I personally might do something like:
10 situps
10 supermans
5 pullups
5 dips/pushups
10 squats
Samson stretch
All of which is pretty slow and deliberate
Then I might do something like
2x
10 wallball
5 halos (each way) . . . halos are a thing where you rotate a plate or a kettlebell around your head, I think it works great for shoulder mobility . . .
Now I’m moving a normal speed.
Then I’ll go back and do some light weight thrusters, say just a bar.
By the time I’m doing those I should be able to do them pretty fast and I feel I’m ready to go.
If I was doing cleans in the wod, maybe I warm up with box step ups and box jumps. I dunno, point is I could probably get this wod warm up down to just the halos, some pushups, and the wallballs . . . (and rowing) if I were pressed for time.
For the same reason I like bear crawls, alligator walks, bar dip walks, mobility drills like skipping and stuff. They’re fun and get the whole body moving.
Anyway, that’s my pure opinon on it. It’s just what I like to do.
