Well, we called it! We hadn’t seen anything heavy, wall balls, rowing, or upside down. And we got it ALL.
We’ll see everyone any time after 5:30 tonight at Gahanna. We’ll be running heats of 4 people, starting around 6:15 pm. Now, let’s check in with Ben from WODPrep for another dose of helpful advice…
First, make sure you watch my full video strategy guide. You must watch this first before really digging into the advice in this message.
Watch the video now before moving on:
>>>[VIDEO] 16.4 Complete WODprep Strategy Guide<<<
Also, here are some extra content videos that will really help you get through 13 minutes of burn! If you spend time watching these, you should see some major improvements.
1- HSPU Timing and why it’s important
2- How to Learn HSPU (progression)
1- The “Clearing Stroke”
2- The “Clearing Stroke” in depth
This one is NOT a sprint by any means. You will feel very, very tired if you treat it as such. So, that means you need to fuel for the “long haul”. Have a full meal about 1.5 hours before the workout (balanced carbs, fat, protein). You can also have a carb snack about 30 minutes prior to the workout (sweet potato and blueberries is my go-to).
I would NOT perform this fasted, you will want the extra leverage for those deadlifts anyway!
As always, this isn’t a time to try anything very different, as it might upset your stomach. Don’t reinvent your day- treat this like any other workout. Like last week, “Pukie” might show up if you try anything different!
HYDRATE. Remember to start your day with at least 24oz of water! (This applies to every day of your life)
Mental Preparation 5-10 mins total (45-60 min pre-workout)
This workout is the most mentally draining out of all the Open WODs so far, but you will be ready.
Take 5 minutes to visualize yourself moving from station to station, chipping away at reps without any problems:
-Deadlifts feel lighter than usual.
-The wallball almost seems like it is weightless.
-Rowing feels like recovery.
-Your shoulders are easily sending you up the wall (or to the push-up lockout) without any issues.
Every rep counts. Smooth and steady.
The key for this workout is to push through the burn.
It will burn, but you will be OK. Push through it.
Those that push through the burn from minute 8-13 will be the ones who have the biggest scores.
Will you be able to push through?
Many, many people will come out VERY fast and then spend TONS of time resting on the wallballs.
You are actually going to speed up as this workout goes on.
No need for long chalk breaks, breathers, or extended rests.
In fact, tell yourself right now “I will not rest for more than 5 full breaths.”
Say it again. Make it true!
Here is your movement “mind sequence” for the deadlifts:
DRIVE through the heels.
And here is your sequence for the wallballs:
“Jump” the ball up.
Allow your arms to extend and relax (breathe).
Catch and let the ball push you into the squat.
SPRING back up.
And here is your sequence for the row:
Drive with the legs.
Extend the hips.
Pull strong with your arms.
Keep your calorie count OVER ____/hr (enter realistic “slight burn” pace)
And here is your sequence for the HSPU:
Load the legs.
DRIVE feet up.
Press with the arms.
Head through the window and HEELS UP!
Finally, like every week before, take a “centering breath” to calm your nerves.
5 seconds inhale.
3 seconds pause.
7 seconds exhale.
Pre-Workout Routine 20 mins total
0:00-5:00 General movement (AirDyne, light rowing, light jogging, etc.)
5:00-12:00 Shoulder Mobility, Glute Activation
1- Overhead Opener
2- Mobility WOD Deadlift Drills
3- Glue Activation
4- Spend time with anything that feels tight- especially lower back related.
12:00-20:00 Movement-specific drills.
Take 5-8 minutes to build to a medium-heavy deadlift triple (3 reps touch-and-go). Focus on driving HARD with your glutes and hamstrings and not relying on your lower back for the pull.
Find your station and hit two sets of 10 reps. Focus on finding the right distance away from the wall and having a nice, steady rhythm. You can use a ball slightly heavier than your RX weight if you want!
Row 15 calories at a pace you think you can maintain when tired. Then, row 10 calories at a harder “this burns” pace (90% effort).
Use this time to take your measurements and TEST SEVERAL REPS WITH YOUR JUDGE! Make sure they approve of your heel height. The last thing you want is to get no-repped on a regular basis! If you have issues, adjust accordingly.
20-30 Hollow Rocks
~Rest 3-5 minutes~
Finally… right before the workout perform the following:
2 rounds at a steady “game speed” pace:
5 Deadlifts (at or slightly above the workout weight)
10 Calorie Row
10 HSPU (only if these are relatively easy for you)
**PRACTICE QUICK TRANSITIONS BETWEEN EACH STATION**
*This is your time to make sure all of your equipment is in the right place and there is nothing that will get in your way during the workout!*
~Rest for 3-5 minutes~ (stay moving so you keep warm)
TIME TO DOMINATE! 🙂
As always, I hope that this strategy guide helps you get a better score! Please don’t hesitate to forward this to a friend who might need help with their 16.4 preparation.