Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Buttercups:
Do three rounds of work:
So for buttercups it should read
Complete 12 intervals of 20 seconds of work followed by ten seconds of rest where the first 3 intervals are pull-ups, the second 3 are push-ups, the third 3 intervals are sit-ups, and finally, the last 3 intervals are squats.
Complete 12 intervals of 20 seconds of work followed by ten seconds of rest where the first 3 intervals are pull-ups, the second 3 are push-ups, the third 3 intervals are sit-ups, and finally, the last 3 intervals are squats.
Yes.
...
Well… let’s not say “should read”... maybe “could read”.
I am brand new to all of this, so I wanted to ask - in a beginner pull up, is it like doing a jumping pull up? Or did I miss the link/video that shows how? I’m thinking of starting tomorrow, but I know I will need the substitutions.
I am brand new to all of this, so I wanted to ask - in a beginner pull up, is it like doing a jumping pull up? Or did I miss the link/video that shows how? I’m thinking of starting tomorrow, but I know I will need the substitutions.
Question: Why not knee push ups? I’ve seen this Rxed before, and have done as told, but wall push-ups feel a lot easier to me than knee push-ups. Just curious.
Question: Why not knee push ups? I’ve seen this Rxed before, and have done as told, but wall push-ups feel a lot easier to me than knee push-ups. Just curious.
The idea is that you “move down the wall” . . . . yet always maintain the “plank”
So yes, if wall push ups are easy . . . move your feet out farther. If those are easy, do pushups off a bench . . . .
Hi Guys, need some help…My pull up isn’t that strong, can manage about 6 but cannot kip. could prob go 3 or 4 intervals but would then struggle. Should I sub with jumping pull ups or ring rows or just carry on? Also is there a score we can compare our abilitys to?
Hi Guys, need some help…My pull up isn’t that strong, can manage about 6 but cannot kip. could prob go 3 or 4 intervals but would then struggle. Should I sub with jumping pull ups or ring rows or just carry on? Also is there a score we can compare our abilitys to?
Thanx
You could try pullups until you reach your limit, then shift to beginner (feet on the ground in front of you, you can see a link to a video in an earlier post) or assisted (using rubber bands or a gravitron) to finish the remainder of the work. This will ensure that you maximize your pullup work and still get the metcon hit. Doing jumping pullups in a high volume metcon is not recommended.
You can look through the posts the previous time this WOD came up for a target—pretty soon you’ll find some folks you can benchmark off of.
Just my 2 cents, if one of the trainer types has better suggestion of course listen to them!
Hi Guys, need some help…My pull up isn’t that strong, can manage about 6 but cannot kip. could prob go 3 or 4 intervals but would then struggle. Should I sub with jumping pull ups or ring rows or just carry on? Also is there a score we can compare our abilitys to?
Thanx
You could try pullups until you reach your limit, then shift to beginner (feet on the ground in front of you, you can see a link to a video in an earlier post) or assisted (using rubber bands or a gravitron) to finish the remainder of the work. This will ensure that you maximize your pullup work and still get the metcon hit. Doing jumping pullups in a high volume metcon is not recommended.
You can look through the posts the previous time this WOD came up for a target—pretty soon you’ll find some folks you can benchmark off of.
Just my 2 cents, if one of the trainer types has better suggestion of course listen to them!
Sophie:
Another possibility is to just acknowledge that you will struggle - and keep trying to kip. Everyone’s got at least one goat. Working on it is how you will kill it. Watch the vid’s on kipping on the mainsite (there are a boat load) and practice a little if you can before. The keys I’ve found are:
1) control the concave and convex body positions so you can stop at any time. Think about how the gymnasts look on the bars - they aren’t flailing away.
2) when you are at the end of the concave position, pull up. You are trying to move tangentially to the bar here (think about the swing arc you created with the kip)
3) Most important - when you are at the top, not a microsecond later, push aggressively away from the bar, this will conserve the momentum you have created and automatically re-create the convex body position at the bottom.
Hope this helps. Keep working on it, you’ll get there.
Hi Guys, need some help…My pull up isn’t that strong, can manage about 6 but cannot kip. could prob go 3 or 4 intervals but would then struggle. Should I sub with jumping pull ups or ring rows or just carry on? Also is there a score we can compare our abilitys to?
Thanx
You could try pullups until you reach your limit, then shift to beginner (feet on the ground in front of you, you can see a link to a video in an earlier post) or assisted (using rubber bands or a gravitron) to finish the remainder of the work. This will ensure that you maximize your pullup work and still get the metcon hit. Doing jumping pullups in a high volume metcon is not recommended.
You can look through the posts the previous time this WOD came up for a target—pretty soon you’ll find some folks you can benchmark off of.
Just my 2 cents, if one of the trainer types has better suggestion of course listen to them!
Sophie:
Another possibility is to just acknowledge that you will struggle - and keep trying to kip. Everyone’s got at least one goat. Working on it is how you will kill it. Watch the vid’s on kipping on the mainsite (there are a boat load) and practice a little if you can before. The keys I’ve found are:
1) control the concave and convex body positions so you can stop at any time. Think about how the gymnasts look on the bars - they aren’t flailing away.
2) when you are at the end of the concave position, pull up. You are trying to move tangentially to the bar here (think about the swing arc you created with the kip)
3) Most important - when you are at the top, not a microsecond later, push aggressively away from the bar, this will conserve the momentum you have created and automatically re-create the convex body position at the bottom.
Hope this helps. Keep working on it, you’ll get there.
Thanx Subdriver,will get studying. I really appreciate yours and everybodys feed back, it really does help me as I work out from home and when I’m unsure of something you guys are always there to help. Thanx again
Fantastic full screen timer with a countdown and audio and visual cuing for each interval with the number of intervals variable. Web page also includes various MP3 downloads you can use.
