Today’s WOD provided both a good strength adaptation as well as an easily adaptable conditioning AMRAP.
The prescribed AMRAP was as follows:
Conditioning: 20min AMRAP of…
10 barbell rows (95,65)
For the strength component, we did weighted dips on a Matador dip station.
The basic dip movement is one of my stronger attributes, but adding weight can be tricky. If you have hip control, a belt for adding weight is the easiest way to go:
However, if you cannot keep the belt seated on your hips, you have to get creative. We took a thick rubber band and I put it on kind of like a vest, and on that band I was able to attach the belt. Now my shoulders were controlling the weight instead of my hips.
We then added weights increasingly until I hit my 3-rep max weight. I finished at my body weight + 60lbs.
- air squats = wall balls (14lbs)
- burpees = push-ups
- sit-ups = medicine ball crunches (14lbs)
- barbell rows – this one required a little bit of adjustment. Instead of doing a standing barbell row, we placed a weight bench on top of 2 boxes, and then I did the row lying stomach down on the bench.
The movements are all doable on their own, but the most difficult aspect for a wheelchair athlete is getting from one station to another. Getting in and out of a chair is one challenge that every para-athlete needs to work on. Getting up and down off of a bench is quite another, because the risk of falling is always present. However, this is all the more reason for the para-athlete to practice this movement, to be able to do it quickly, efficiently, and most important, safely.