Scaled to Fit

Rest Days and Half-Intensity Weeks are a crucial part of the training. Without rest and recovery, the body will not develop and improve.

Rest-Day Recommendations

Active Recovery & the Difference Between Rest Days and Recovery Days 

Rest Days & Half-Intensity Weeks

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Too much training and too little mobility happen too easily. After the light warm-up, we focused 15 minutes on a shoulder flexibility routine. Which should become a daily routine.

15 Minute Shoulder Flexibility Routine

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Quick sweat through two 10-minute As Many Rounds As Possible exercises with a 5-minute break in between. Front Squats and Burpees followed with Calorie Row and Push-Ups. Attention was given also to the importance of Warm-Ups.

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Two 12-minute Every Minute on the Minute exercises with a 6-minute break in between was quick but efficient work-out. Strict Pull-Ups, Burpees, and Toe-to-Bars followed by Devil Presses and Dumbbell Thrusters. Scaling went both ways.

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Plyo Push-Ups and Posterior Chair Planks warmed up for the WOD with Double-Unders, Pistol Squats, and Push-Presses. Pistol Squat offered a wide variety of scaling to choose from. 

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With all the exercises and work-outs, it is easy to forget the most essential part of the training, Mobility. This time we did a set of 11 moves that stretch and massage muscles that are usually hard to reach.

The Program: Stretching for Hard-to-Reach Muscles

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The whole of 25 minutes Double-Unders, Push-Ups and Power Cleans, also known as “Havana” Hero work-out. The warm-up consisted of the same movements and, in addition, the mobility section from our Special Guest Tom Morrison.

Special guest appearance: Tom Morrison, The Simplistic Mobility Method Facebook-group, https://tommorrison.uk/ 

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Getting to an actual handstand takes some practice. A good way to start is with the Handstand Hold or scale to the Pike Hold. Complemented with Arch Rocks Hold and Bear Crawl all the needed areas are trained. WOD was a tough combo of Burpees, Dumbbell Snatches, Air Squats, and Jumping Jacks. 

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Animal themed walks, Leopard, Crab, Crocodile, and Inch Worm warmed up for the four-movement Tabata. Every movement in Tabata, eight rounds of 20 seconds activity, and 10 seconds rest, can be done as hard or as easy as wanted. Finisher this time was a technique practice of Bear Complex.

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Bulgarian Split Squat, Weighted Single-leg Glute Bridge, and Weighted Frog Pump made the hip area muscles work before the breathtaking Burpee-driven work-out-of-the-day. A good way to scale is to use a lighter additional weight or just adjust the repetitions.

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