Today’s WOD was comprised of 2 segments:
A1. Box Squat 31X1; 5 x 2 (speed, speed, speed)
A2. Max Height Rebound Vertical Jump 3 reps; 5 sets
Conditioning: 3 rounds @ 90% effort
-1 min burpee broad jumps
-1 min db/kb thrusters – 25/15#
-1 min box jumps – 20/14″
rest 3 min actively and then repeat
This type of workout is always going to be problematic for para-athletes because nearly every single movement is prohibitive. Instead, focus on what the workout’s goal is.
Replace box squat with shoulder press. In today’s workout, we first worked on explosiveness, and then moved to a max effort. For my own records, I finished with a max effort of 115 lbs for 2 reps for the shoulder press.
Replace the three prescribed movements with 3 adaptable movements that allow lots of reps in short periods of time. The challenge for the wheelchair athlete however is that there is no rest time in between the 3 movements (only the 3 minutes of rest after the 3rd movement).
I replaced the 3 prescribed movements with these:
- Wall balls
- Elevated push-ups
- Medicine ball crunches
The workout was as much about getting from one movement to the next as quickly as possible as it was about the reps. This is also the kind of workout that might require some repetition in order to get the positioning of all of the equipment in the right place. For example, after you finish the wall balls, where do you drop the medicine ball so that when you get to the crunches, you can easily grab it? Where do you put the mat so that you can go straight from the chair to the mat and start push-ups? How do you position your body so that you can drop straight out of your chair into a natural position for the next movement?
I have found that thinking about these things before, during, and after the workout are beneficial because one of the big challenges for the para-athlete is to get the heart rate elevated and to stay elevated during the workout. If there is too much downtime in between sets, it becomes difficult to stay in that ideal zone.