This WOD is meant to provide exploration and perspective from another sport (rocThis WOD is meant to provide exploration and perspective from another sport (rock climbing).
Every depression represents opportunity!
Many athletes from many disciplines are trying to find ways to train at home.
This time represents a great opportunity to look across many disciplines and revisit the most persistent themes in functional fitness.
Today we’ll take a look at what some rock climbers are doing to maintain their fitness and joint prep. Let’s see if we can use what we’ve learned at PDXstrength to enjoy the following routine with them!
https://www.youtube.com/watch?v=ChGP5ahvvN4
Please review movements before starting, so you’ll know what you need and where you need to be.
I’ll link you to time points in the routine to help you follow along
Warmup
– wrist series https://www.youtube.com/watch?v=MvhTMp28-s8
– plank with 10 external rotations (1:04 at https://youtu.be/ChGP5ahvvN4?t=64)
– 5 slow controlled pushups. Keep elbows in https://youtu.be/ChGP5ahvvN4?t=71
WOD
– 3 sets of 10 perfect pushups. Scaling options here https://youtu.be/ChGP5ahvvN4?t=80
– 8 wrist circles in each direction https://youtu.be/ChGP5ahvvN4?t=150
-45s downward facing dog
-3 sets of wall walks (1 to 3 reps per set).
Stay hollow. If only doing one rep, try for a 10s handstand hold at the top of the rep
-1 min crab position https://youtu.be/ChGP5ahvvN4?t=231
If you have trouble getting hips up, use the rocking table stretch from GB thoracic bridge series https://www.youtube.com/watch?v=LShZtfxPBV8
-45s sphinx pose https://youtu.be/ChGP5ahvvN4?t=236 .
Keep shoulders away from ears and open your chest. Look up if you have the mobility
– Bridge rotations. 3 sets of 6 reps (3 per arm) https://youtu.be/ChGP5ahvvN4?t=282
Think of these as an application of “twisting bear” from the GB thoracic bridge series https://www.youtube.com/watch?v=BI4NT9mVmmA
Scale by using a wall https://youtu.be/ChGP5ahvvN4?t=244
Or scale by using ¾ rotations https://youtu.be/ChGP5ahvvN4?t=267
-10 scapular pushups
– Tuck planche: 3 sets of 10 seconds
Scale using high elevation like chairs https://youtu.be/ChGP5ahvvN4?t=319
Low elevation like blocks or parallettes https://youtu.be/ChGP5ahvvN4?t=332
Or going from the floor if you have the capacity https://youtu.be/ChGP5ahvvN4?t=344
-10 pike squat
-1 min standing pike stretch from our GB front split series
– L-sit: 3 sets of 10 seconds
Scale using chairs and a tuck https://youtu.be/ChGP5ahvvN4?t=381
Straight legs and a ledge https://youtu.be/ChGP5ahvvN4?t=393
Keeping toes at hip level https://www.youtube.com/?t=404
– 10 by 10s squat descent. Feel free to use arms overhead option. Barefoot recommended
– pistol prep progression from the bottom of the squat.
Lean to one side (e.g., right) and try to begin lifting other side foot (e.g., left) off the floor.
Lean to the next side (e.g., left) and repeat the process with the other foot.
Alternate sides for 15 to 20 reps.
Start lightly and progressively increase effort and range of motion with each rep.
-2 sets of 10 s per leg at the bottom of a pistol https://www.youtube.com/?t=440
Scale by holding onto an object or using a counter weight.
Hold at a position of stability. Keep your spine as straight as you can and don’t collapse in the bottom of the pistol. It’s OK if you have to hold the single leg squat without reaching bottom position
– Pistol (single leg squat) 3 sets of 10 reps https://www.youtube.com/?t=498
Scale using single leg deck squat (rolling pistol) https://www.youtube.com/?t=483
Single leg deck squat using both legs for final extension https://www.youtube.com/?t=458
Speed skater squats https://www.youtube.com/watch?v=slXwjk2V8GQ
Next is optional if you have something to hang/pull off of
– 20 scapular pulls https://www.youtube.com/?t=530
– Strict Pull ups 3 sets of 6 to 10 reps https://www.youtube.com/?t=562
Scale using jumping negatives https://www.youtube.com/?t=542
k climbing).
Every depression represents opportunity!
Many athletes from many disciplines are trying to find ways to train at home.
This time represents a great opportunity to look across many disciplines and revisit the most persistent themes in functional fitness.
Today we’ll take a look at what some rock climbers are doing to maintain their fitness and joint prep. Let’s see if we can use what we’ve learned at PDXstrength to enjoy the following routine with them!
Please review movements before starting, so you’ll know what you need and where you need to be.
I’ll link you to time points in the routine to help you follow along
Warmup
– wrist series https://www.youtube.com/watch?v=MvhTMp28-s8
– plank with 10 external rotations (1:04 at https://youtu.be/ChGP5ahvvN4?t=64)
– 5 slow controlled pushups. Keep elbows in https://youtu.be/ChGP5ahvvN4?t=71
WOD
– 3 sets of 10 perfect pushups. Scaling options here https://youtu.be/ChGP5ahvvN4?t=80
– 8 wrist circles in each direction https://youtu.be/ChGP5ahvvN4?t=150
-45s downward facing dog
-3 sets of wall walks (1 to 3 reps per set).
Stay hollow. If only doing one rep, try for a 10s handstand hold at the top of the rep
-1 min crab position https://youtu.be/ChGP5ahvvN4?t=231
If you have trouble getting hips up, use the rocking table stretch from GB thoracic bridge series https://www.youtube.com/watch?v=LShZtfxPBV8
-45s sphinx pose https://youtu.be/ChGP5ahvvN4?t=236 .
Keep shoulders away from ears and open your chest. Look up if you have the mobility
– Bridge rotations. 3 sets of 6 reps (3 per arm) https://youtu.be/ChGP5ahvvN4?t=282
Think of these as an application of “twisting bear” from the GB thoracic bridge series https://www.youtube.com/watch?v=BI4NT9mVmmA
Scale by using a wall https://youtu.be/ChGP5ahvvN4?t=244
Or scale by using ¾ rotations https://youtu.be/ChGP5ahvvN4?t=267
-10 scapular pushups
– Tuck planche: 3 sets of 10 seconds
Scale using high elevation like chairs https://youtu.be/ChGP5ahvvN4?t=319
Low elevation like blocks or parallettes https://youtu.be/ChGP5ahvvN4?t=332
Or going from the floor if you have the capacity https://youtu.be/ChGP5ahvvN4?t=344
-10 pike squat
-1 min standing pike stretch from our GB front split series
– L-sit: 3 sets of 10 seconds
Scale using chairs and a tuck https://youtu.be/ChGP5ahvvN4?t=381
Straight legs and a ledge https://youtu.be/ChGP5ahvvN4?t=393
Keeping toes at hip level https://www.youtube.com/?t=404
– 10 by 10s squat descent. Feel free to use arms overhead option. Barefoot recommended
– pistol prep progression from the bottom of the squat.
Lean to one side (e.g., right) and try to begin lifting other side foot (e.g., left) off the floor.
Lean to the next side (e.g., left) and repeat the process with the other foot.
Alternate sides for 15 to 20 reps.
Start lightly and progressively increase effort and range of motion with each rep.
-2 sets of 10 s per leg at the bottom of a pistol https://www.youtube.com/?t=440
Scale by holding onto an object or using a counter weight.
Hold at a position of stability. Keep your spine as straight as you can and don’t collapse in the bottom of the pistol. It’s OK if you have to hold the single leg squat without reaching bottom position
– Pistol (single leg squat) 3 sets of 10 reps https://www.youtube.com/?t=498
Scale using single leg deck squat (rolling pistol) https://www.youtube.com/?t=483
Single leg deck squat using both legs for final extension https://www.youtube.com/?t=458
Speed skater squats https://www.youtube.com/watch?v=slXwjk2V8GQ
Next is optional if you have something to hang/pull off of
– 20 scapular pulls https://www.youtube.com/?t=530
– Strict Pull ups 3 sets of 6 to 10 reps https://www.youtube.com/?t=562
Scale using jumping negatives https://www.youtube.com/?t=542