Warm Up

Full warm up description

WOD 

Cool Down

2 Rounds

1 Minute Seated Hamstring Stretch

1 Minute Straddle Stretch

1 Minute Shoulder Stretch

Description

The post February 16, 2013 oWOD appeared first on HomeWODs.

Warm Up

Full warm up description

WOD 

Cool Down

2 Rounds

1 Minute Forward Fold

4 Lunge and Twist Stretch

Description

The post February 4, 2013 oWOD appeared first on HomeWODs.

HomeWODs programming is designed for 3 days of workouts with 1 day of Active Recovery.  We strongly recommend following this sequence of workouts because it is proven to be one of the most effective ways to gain results.  However, we do understand that this type of training style does not fit into everyone’s schedule.  If you have not done an iWOD or oWOD for the last three consecutive days, choose an iWOD or oWOD posted in the last three days that you have not done and complete that workout instead of following the Active Recovery Day.

Warm Up

10 Shoulder Pass Throughs

10 Around the Worlds

10 Leg swings front to back each leg

10 Leg swings side to side each leg

Recovery WOD

2 Rounds

1 Minute Pigeon Stretch (Left Side)

1 Minute Pigeon Stretch (Right Side)

1 Minute Pyramid Stretch (Left Side)

1 Minute Pyramid Stretch (Right Side)

1 Minute Seated Hamstring Stretch

4 Lunge and Twist Stretch

Description

The post January 21, 2013 Recovery WOD appeared first on HomeWODs.

Warm Up

10 Shoulder Pass Throughs

10 Around the Worlds

10 Leg swings front to back each leg

10 Leg swings side to side each leg

800 meter Jog

3 1 and 1/4 Squats

3 Squat Jumps

3 Bear Crawl Outs

3 Split Jumps

WOD 

Cool Down

2 Rounds

1 Minute Forward Fold

2 Lunge and Twist Stretch each side

1 Minute Straddle Stretch 

Description

The post Great day for a workout! appeared first on HomeWODs.

The Movement

-Start in a standing position.

-Plant your hands on the ground in front of you.

-Walk your hands forward into the top of a Push Up position.

-Complete a Push Up.

-Jump your feet forward getting them as close to your hands as possible while getting your hips up as high as possible.

-Stand up and jump.

-If you have limited space, take one step large step back and then start again at the beginning.

-If you have more space, start at the beginning as soon as you land from your jump.

-Count one rep each time you jump.

If this movement is too difficult for you:

-Complete one Burpee for every Bear Crawl Out.

The post Bear Crawl Out appeared first on HomeWODs.

The post Cool Down appeared first on HomeWODs.

Jog is meant to be completed at a slow but steady pace.  It should be enough to get warmed up, but not over exert yourself

Run is meant to be completed at a fast pace.  It should be difficult, but still leave you with enough energy to go into the next part of your workout with a little left in the tank.

Sprint is meant to be completed at your maximum pace.  This should be a workout in itself and you should use everything you have to complete the given distance as fast as possible.

Distances in HomeWODs are listed in meters.  These are a guideline and do not need to be exact, but get it as close as you can.  Here is a rough guideline:

100 meters = about 100 yards = about 1 block

Keep this rough estimate in mind when determining how far to Jog, Sprint, or Run for your workouts.

This can be helpful chart as well to help gauge how far to run:

200 meters = 1/8 mile or .125 miles

400 meters = 1/4 mile or .25 miles

800 meters = 1/2 mile or .5 miles

1600 meters = 1 mile

The post Sprint appeared first on HomeWODs.

The Set Up

-Mark two points on the ground that are the distance given in the workout apart from each other.  This can be done with anything, a water bottle, a jacket, or you can use lines that are already marked like the cracks in a sidewalk.

The Movement

-Start at the first point and sprint to the second.

-Touch the ground with one hand at the second point.

-Turn around and sprint back to the first point.

-Touch the ground with one hand at the first point.

-Turn around and sprint back to the second point.

-Continue to go through this sequence counting one rep each time you touch the ground.

If this movement is too difficult for you:

-Go through the same sequence, but instead of touching the ground with your hand at each point, just touch the ground with your foot.

The post Shuttle Run appeared first on HomeWODs.

Example A

2 Rounds Tabata

Squat Jumps

Split Jumps

In this workout, you would complete 2 rounds of 20 seconds of work and 10 seconds of break of each movement.  So your workout would look like this:

20 Seconds Squat Jumps

10 Seconds Break

20 Seconds Squat Jumps

10 Seconds Break

20 Seconds Split Jumps

10 Seconds Break

20 Seconds Split Jumps

10 Seconds Break

To keep score for this workout, you keep one cumulative count for each movement, so if you complete 5 Squat Jumps in the first 20 seconds, you would start counting at 6 for your second 20 seconds to get one total number.  Then you want to record your total Squat Jumps before moving onto Split Jumps.  Count your Split Jumps the same way.  Write down your total reps of each movement, and then total them all up at the end for one final number.  So if I completed 10 Squat Jumps and 12 Split Jumps, my final score would be 22.

The post Tabata appeared first on HomeWODs.

Example

In this workout, the rep scheme for Level I is 7 reps of each movement and the rep scheme for Level II is 10 reps of each movement.  It is important to vary the rep scheme work all aspects of your muscles, your endurance, and your body.  This helps to create the complete and well rounded fitness program that is HomeWODs.

The post Rep Scheme appeared first on HomeWODs.

-Start in a kneeling position.

-Take your left leg and bring it straight out in front of you.

-Reach both hands towards your left foot keeping your hips square.  You should feel a stretch in the back of your left leg.

-If you can grab your entire foot with both hands, bring your forehead to your left shin.

-Hold the stretch for the duration given in the workout and then switch to the other leg and hold the stretch on the other side.

-The stretch should be strong but comfortable for the entire hold.

The post Single Leg Seating Hamstring Stretch appeared first on HomeWODs.

-Feet shoulder width apart or slightly wider.

-Feet angled out 15 degrees.

-Weight in heels.

-Legs straight.

-Hips open.

-Abs engaged (tightened).

-Shoulders back.

-Head neutral.

-Arms up and in front.

The Movement

-Maintain weight in heels.

-Press hips back and down as if you are sitting down in a chair.

-Externally rotate legs to press knees out.

-Do not let knees pass your toes.

-Maintain chest up.

-Maintain neutral head. Do not tilt your head back or forward.

-Move downward until hip crease is below level of your knee.

-Press through heels to stand up halfway.  Do not come to full standing.

-Come back down to your hip crease below your knee.

-Come to full standing position maintaining your hands up in front of you.

-Count one rep each time you come back to the full standing position.

If this movement is too difficult:

-Complete one Squat for each 1 And 1/4 Squat given in the workout.

The post 1 And 1/4 Squat appeared first on HomeWODs.

-Start in the top of a push up position with your hands flat on the floor, your finger tips right under your shoulders, and your body completely straight.

-Take your left foot and bring it up placing it just outside of your left hand.

-Lift your left hand off the ground and try to touch your left elbow to where your left hand was.  You should feel a big stretch from this in your left hip.

-Hold that position for 5 seconds.

-Rotate your body, straighten your arm, and try to point straight to the sky.

-Hold that position for 5 seconds.

-You should again feel a stretch in your left side.

-Bring your left hand back to the floor and then your left foot back behind you.

-Go through the same sequence on your other side.

-Count one round each time you go through the sequence on both sides.

The post Lunge and Twist Stretch appeared first on HomeWODs.

The Movement

-Lay flat on your stomach with your arms out above your head, your legs straight and your toes pointed.

-Lift your arms, chest, and legs up off the ground while engaging your lower back and glutes.

-Keep your ears lined up in between your arms.

-Hold that position for the duration given in the workout.

The post Hollow Body Back appeared first on HomeWODs.

The Movement

-Lay flat on the ground with your legs straight and your toes pointed.

-Put your arms straight over your head and press your shoulders up.

-Press you belly button to your spine and your lower back flat against the ground.

-Lift your legs and shoulder blades up off the ground the least amount possible while maintaining your lower back pressed into the ground with your arms and legs straight.  Some people may need to start with your arms and legs pointed straight up. The most important part of this movement is keeping your low back pressed flat against the floor.

-Hold that position for the duration given in the workout.

The post Hollow Body Abs appeared first on HomeWODs.

The Movement

-Start in a standing position with your feet together.

-Take a large step forward so that your feet are about 2.5 to 3 feet apart.

-While maintaining your chest straight up, your weight in the heel of your front foot, and your knee behind your toes in your front leg, lower your body straight down until your back knee touches the ground softly.

-Do not rest your back knee on the ground.

-Press through the heel of your front foot and push off, jumping and switching your back foot to the front foot position, and your front foot to the back foot position.

-Feel free to use your arms to assist in the jump.

-Count one rep every time you switch the position of your feet.

If this movement is too difficult:

-Complete one Lunge for every Split Jump given in the workout.

The post Split Jump appeared first on HomeWODs.

The Set Up

-Feet shoulder width apart or slightly wider.

-Feet angled out 15 degrees.

-Weight in heels.

-Legs straight.

-Hips open (not bent at the hips).

-Abs engaged (tightened).

-Shoulders back.

-Head neutral.

-Arms up and in front.

The Movement

-Maintain weight in heels.

-Press hips back and down.

-Externally rotate leg to press knees out.

-Do not let knees pass your toes.

-Maintain chest up.

-Maintain neutral head.

-Move downward until hip crease is below level of your knee.

-Press through heels aggressively and jump as high as possible.

-As you land, use your momentum to begin the squat portion of your next squat jump.

-Count one rep after each jump.

If this movement is too difficult:

-Complete one Squat for every Squat Jump given in the workout.

The post Squat Jump appeared first on HomeWODs.

Back Step Lunge AKA Reverse Lunge

The Movement

-Start in a standing position with your feet together.

-Take a large step backward so that your feet are about 2.5 to 3 feet apart.

-While maintaining your chest straight up, your weight in the heel of your front foot, and your knee behind your toes in your front leg, lower your body straight down until your back knee touches the ground softly.

-Do not rest your back knee on the ground.

-Press through the heel of your front foot and bring your back foot back to the starting position.

-Go through the same sequence starting with the other foot.

-Count one rep every time your come back to standing position.

If this movement is too difficult:

-Go through the same sequence, but as you lower down do not go until your knee softly touches the floor.  Instead, go down until your knee is about 6 inches above the ground and then press through the heel of your front foot and push off bringing your front foot back to the starting position of your feet together and standing.

The post Back Step Lunge appeared first on HomeWODs.

The Movement

-Start in a standing position with your feet together.

-Take a large step forward so that your feet are about 2.5 to 3 feet apart.

-While maintaining your chest straight up, your weight in the heel of your front foot, and your knee behind your toes in your front leg, lower your body straight down until your back knee touches the ground softly.

-Do not rest your back knee on the ground.

-Press through the heel of your front foot and push off bringing your front foot back to the starting position of your feet together and standing.

-Go through the same sequence starting with the other foot.

-Count one rep every time your come back to standing position.

If this movement is too difficult:

-Go through the same sequence, but as you lower down do not go until your knee softly touches the floor.  Instead, go down until your knee is about 6 inches above the ground and then press through the heel of your front foot and push off bringing your front foot back to the starting position of your feet together and standing.

The post Lunge appeared first on HomeWODs.

The Movement

-Start in a standing position with one leg lifted off the floor and slightly behind you.  For this description, our left leg will be lifted off the floor.

-Plant your hands on the floor and jump your right foot back keeping your left foot and leg up off the ground.

-Lower your body down till your chest is flat on the ground.  You do not need to keep your body straight for this, you can lower your body down, right knee, then right hip, then chest.  Maintain your entire left leg off the ground.

-Press your body back up keeping your elbows pointed back and behind you creating a 45 degree angle with your body.  You do not need to keep your body  perfectly straight for this, you can raise up first your chest, then your hips, then your right knee.  Your left leg should be off the ground the entire time.

-Jump your right foot forward in between your hands keeping your left foot off the ground.

-Stand up and jump off of your right foot, clapping over your head while you are in the air.

-Land on only your right foot.

If this movement is too difficult:

-Complete one regular Burpee for every 1 Leg Burpee that the workout says to complete.

The post 1 Leg Burpees appeared first on HomeWODs.