Scaling to my goals
We have had lots of positive comments regarding our recent changes to creating three different programming tracks depending on your goals. A question we have been getting is some athletes desire to be the “open track or performance” but have not feeling comfortable with the weights or movements in the that track. They want to get there and aren’t sure how to approach workouts.
To answer this question we want to step back and look at the purpose of these different tracks. Each track is based upon your goals which leads us to different workout designs to help you achieve those goals Each workout we establish standards in weights, volume, movements, and time appropriate for each track. It’s a recipe but sometimes you need to alter it to your taste.
Today’s workout is a great example of how we might alter the workout based around your goals. If Handstand pushups is gymnastics movement you haven’t really developed yet and your goals have you in the Open or Performance track you should look to scale that portion of the workout to help you develop handstand pushups. It could be wall walks, pike push ups off of a box, or handstand holds. Each of these scales represents a progression that would lead you closer to your goal of this high skill gymnastics movements.
For the metcon of 10 hang cleans at 135/95 for ten reps is too heavy a load for a lot of people and would blunt the metabolic focus of this workout. For that athlete scaling to a more appropriate weight for them would not only help them build strength in this movement but also allow them to get the intended cardio-vascular stimulus of the workout. If you notice in the coaches tip this workout is supposed to be a series of high intensity with some short rest time. We would have that athlete find a weight that would allow them to do 10 unbroken cleans fresh.
The three tracks of fitness, performance, and open are guideposts to you achieve your goals. It does not mean that you have to do them exactly as written in Wodify. Scaling workouts is alive and well at the Cove and please look to your coaches to help you tweak the workout so that they work best for you.
20 Seconds on the Assault Bike
10 Hanging Power Cleans
8 Handstand Push ups
30 Seconds rest
15 Minute Time Cap
Fitness: 95/65 Strict Seated DB Press
Open: 135/95 (deficit- 25’s for men/10’s for ladies)
20 Seconds at each station for 6 minutes
We have a time domain on the Assault bike today. 20 Seconds is a sprint pace, but not all out. Although we are not going to set a calorie target for the workout we still want you to work hard.
Brittany not only looking strong but also demonstrating great mobility.