Friday Jan 15th, 2021

Hollow body core and shoulder conditioning/mobility

You’ll need a pvc pipe or broomstick. If you don’t have that, a band or piece of long clothing (shirt, pants etc) will do.  Don’t push any movement into a range of discomfort. Take time to explore today. We’ll focus a lot on opening the chest and retracting your scapulae today between bouts of abdominal muscle conditioning.  IF you hit failure on a movement. Rest the remainder of the minute.


Warm up

-wrist series

-10 cat cow

-1 min jog in place

-20 scapular pushes

-20 jumping jacks


For the rest of the warm up,

Do a coach-led dry run using about 10 seconds of each movement to get the feel of the flow. For this WOD feel free to add small (2.5 to 5lb) weights to the PVC pipe if you like. This may take some time, but don’t rush through it. Be sure everyone is clear on the movements. The WOD itself will take less than 25 min.


I’ve numbered each  movement to make it easier to keep track of where you are in the WOD




WOD: approximately EMOM. If transition takes a little time, don’t worry about it. If you hit failure or complete an exercise before the minute, then rest for the remainder of the minute

1  -60s max bent hollow hold

2  -60s cat cow. Be sure neck positions follows the spine

3  -60s Static Seated Shoulder Flexion with PVC pipe

4  -60s max bent hollow rock

5  -30s table pose, rest the remainder of the minute

6  -30s Static Standing Shoulder Extension with PVC. Rest the remainder of the minute

7  -60s max straddle hollow body hold

8  -30s table rock, rest the remainder of the minute. Externally rotate shoulders and retract scapulae at the top

9  -30s Supine Floor Handstand Flexion with PVC

10  -30 s standing shoulder extension with PVC. Open chest and pull shoulders back

11  -60s max straddle hollow rock

12  -30s table inside out. Keep hips and chest elevated at all times


13  -30s Prone Floor shoulder Flexion with PVC,

14  -5 slow dislocate pass throughs

15 -60s max hollow body hold

16 -30s shoulder bridge

17 -10 reps Prone Floor shoulder Flexion Pulses with PVC

18 -5 slow inlocate pass throughs.

19  -60s max hollow rock”

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Tuesday Jan 12th, 2021

-20 jumping jacks

-10 side to side squat

-5 down ups

-10 deep lunges

-5 divebomber pushups. Take your time and stretch all that you can

-10 pike squat

-10 reverse lunge crossover step

-10 alternating lizard lunge

-10 alternating toe taps. Take your time. Use upper back and core to stabilize and stretch as much as possible feel free to use objects like support blocks/books etc


Take 5 minutes to warm up movements to WOD intensity, Warm up lunges with a view of keeping the back leg relatively straight both glutes engaged. Moderate intensity if your flexibility is limited.


WOD 1: 8 min AMRAP

– 4 to 8 Pike pushups box pushups or HSPU according to ability *

-16 alternating jumping lunges or weighted lunges


* If you need more than two sets, then reduce the number. If you have the ability and means to do HSPU, then please do so.


-Rest for 2 minutes


10 min EMOM. 2 Rounds Work for 40s and rest for 20:

– laying Windshield wipers

-cross body mountain climbers

– V sit slides

– hollow arch rolls

– rest 1 minute


Wellness 2R

-40s  seal stretch

-40s elevated cat

-1 40s  seated side straddle stretch each side

To open your chest, wrap a shirt or band around your foot and hold with opposite hand (right hand holds band wrapped around left foot) if you have mobility limitations. If you can’t open  your shoulder, still be sure to stretch your side and shoulder by holding onto the object wrapped around your foot. “

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Sunday Jan 10th, 2021


-1 min jog in place

-10 cat cow

-20 double leg deficit calf raises

-10 arms overhead squat


4 min Tabata jumprope as follows

-single skip

-side to side  bunny hop

-forward and back with feet together

-scissor step forward back

-in & out jumping jack style

-high knees

-butt kickers

-cross overs

-double unders


-10 single leg deficit calf raises each side

-10 deep lunges

-10 side to side squat

-10 pike squat

-10 lunges

-10 easy squat jumps

-10 deck squats

-10 alternating single leg deck squats

-10 single leg deficit calf raises each side





-8 jumps for height

-rest 2  min.


Do not rebound on these jumps. But don’t pause between jumps either. Think of them like squat jumps but there is no depth requirement on the squat. You can use a power or deep squat according to your preference. Make each jump like you are going to dunk in a slam dunk competition.

Use the first few jumps as a test. If you feel pain in shoulders or back then cross arms in front of your chest the whole time. Otherwise it helps to reach for a high target.  If this seems too easy, then jump higher on each rep.

Take the full 2 minutes to rest.




-8 lateral box negative with step up. Each side

-2 min rest

Do on one leg before you start the other leg. After rest, you can change which leg you start on if you like. Try your “weak leg” first on the first set

Start standing on a box or ledge or stool with one leg off the edge of the box. Lower like a pistol under control while keeping the toes of the non working leg dorsiflexed. Try to only rest your non working heel on the ground and avoid using your calf, foot or toe to push off.


Scale using a partial range single leg squat where you sit on to a box or chair





-8 single leg glute bridges each side

-rest 1 min between sets

Do 8 on one side before switching legs

If this is too easy, squeeze harder at the top of each rep. Go for range of motion and make sure you don’t rotate to one side.





-6 reverse hyperextensions

-rest 2 min


Scale by widening the width of your straddle. Hardest version will be to keep legs together.

If this is too easy, then squeeze harder at the top of each extension. a bench or a table works well for this. Place a pillow or some clothes under your hips if the table hurts you.




-12 single leg deficit calf raises each side.

-rest 2 min between sets




-1 min straddle stretch

-1 min couch stretch each side

-1 min pike stretch. (try seated pike if you have back pain)”

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Thursday Jan 7th, 2021

Continuing our goblet squat series! Remember to be meticulous about mechanics. We recommend doing the warmup and (if you like) this WOD barefoot and being mindful of raising your arches, gripping with your toes, driving from the heel and keeping the whole foot on the floor!  Remember to keep track of your weights for this progression the same way we would if you were coming into the gym





-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step

-10 twisting squat*

-10 jumping deck squat or single leg deck squat

-10 goblet squat

-10 weighted cossack squat

-10 jump lunges

-10 squat to one leg extensions

-10 bottom-up pistols


If you cannot perform or scale any step in the warm up, do the last movement you could perform well.


* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase


Then: Warm up weights for WOD


WOD = 5 sets

-30 goblet squats

-20 airsquats

-2 min rest between sets

*same weight as last week




-1 min curled seiza

-1 min seated pike

-1 min half hurdler each side

-1 min couch stretch each side”

Organizer: PDXstrength Programming
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Tuesday Jan 5th, 2021


-10 cat cow

-wrist series

-10 squat

-10 pike squat

-30s press handstand toe tap drill


Triple plank warmup

Spread hands as far apart from each other as you are able With elbows directly under shoulders and posterior pelvic tilt and toes pointed

-10 reps Protract and retract scapulae as much as possible (scapular pushup). Depress shoulders (away from ears)

-10 reps elevate and depress shoulders as much as possible

-10 reps in and out of posterior pelvic tilt


Warm up dip for 2R

-15 s at the top of the dip

-10 s at the bottom of the dip

– 2 x 10 second dip negative



-30s press handstand toe tap drill

Then. Test out all movements in the WOD, and make sure you are set up to go and transition. Set up towels, mats etc if you need. Aim for the maximum range of motion in each movement you can achieve without discomfort. Don’t rush the movements. This is not for time.


WOD = 2 Rounds 20 min EMOM. See movement details below

-15 incline pushups

-1 min table rock

-15 Pushups

-10 butterfly shrug

-1 min alternating plank row to wing

-10 double arm circles forward, 10 double arm circles backward

-10 pseudo planche pushup

-10 alternating twisting bear

-10 bench dip, floor dip or ring dip


don’t work for longer than 1 minute at any given station.

if you get to a movement or stage where you can’t continue, then repeat the last step you could successfully complete




3 Rounds

-30s static shoulder extension with PVC

-30s shoulder extension pike stretch

-1 min static shoulder flexion with PVC



Movement details

incline pushup

Use something about hip height



butterfly shrug/ scapular row


pseudo planche pushup

1) Lean forward until the hands are just in front of the hips.

2) Keep the scapula strongly protracted and depressed.

3) strong posterior pelvic tilt with toes pointed

4) turn fingers out if it helps .

5) don’t get saggy in the back. Keep hollow body

6) don’t let bodyweight shift backward on the way up.



plank row to wing


Bench dip

Keep shoulders away from ears and do not allow them to jutt forward. Keep scapulae strongly depressed (down). Elbows should move behind you as straight back as possible. It is not necessary to try to stretch into an uncomfortable range of motion. Find your natural range. If you feel shoulder discomfort, try externally rotating the arm (opening the chest) by pointing thumbs forward or at a 45 degree angle away from your body. Keep the shoulders down and away from your ears, point your elbows back and straighten from the elbows.

1) Initially you may find that you prefer descending only to 90 degrees until your shoulder mobility improves.

2) body vertical. Don’t lift hips at the top of the dip. Keep shoulders away from ears.

3) at bottom, get shoulders as close to hands as possible.

Consider using 2 boxes or benches so that feet are at the same height as hands or higher.

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