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Old 04-25-2012, 12:35 AM   #1
Oleksandr Gozman
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Custom WOD i thought of

So, i was thinking about WOD which would encorporate more gymnastics training but still would not look like gymnastics training session and came up with this.
As many rounds as possible in 30 minutes
10 thrusters 50 kg
10 ring dips
15 knee to chest jumps
10 tuck front lever swings on the bar
So, i wanted to ask, is this WOD ok in terms of exercises? Or should i change something?

Last edited by Oleksandr Gozman : 04-25-2012 at 12:54 AM.
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Old 04-26-2012, 10:11 PM   #2
Aku Pöllänen
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Re: Custom WOD i thought of

Quote:
Originally Posted by Oleksandr Gozman View Post
So, i was thinking about WOD which would encorporate more gymnastics training but still would not look like gymnastics training session and came up with this.
As many rounds as possible in 30 minutes
10 thrusters 50 kg
10 ring dips
15 knee to chest jumps
10 tuck front lever swings on the bar
So, i wanted to ask, is this WOD ok in terms of exercises? Or should i change something?
30 minutes is quite a long time. I would drop it down to 15 maybe..
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Old 04-28-2012, 06:02 AM   #3
Joey Shishineh
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Re: Custom WOD i thought of

not sure there has ever been a 30min AMRAP. Hero WODs can very easily run 30 minutes though. If you were to program something like that, I would say keep it to 1/month or so. 30mins is brutal.
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Old 04-28-2012, 08:08 AM   #4
Jonathan E McGarvey
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Re: Custom WOD i thought of

It all depends on your intensity goal though... a tabata cycle is only 4 minutes but when done correctly can destroy you. If you say "as many as possible in 30", you will simply either slow down after a few min, or pace yourself and remain consistent for the entire time.

If you want to focus on cardio/respiratory, you definitely want to aim for a shorter time-frame, but if you want to work on muscular endurance, 30 minutes should be quite effective.
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Old 04-28-2012, 09:25 AM   #5
Aku Pöllänen
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Re: Custom WOD i thought of

I would love to see those last 15 knee to chest jumps
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Old 05-10-2012, 06:39 PM   #6
Walter Augustine
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Re: Custom WOD i thought of

I would not want to be doing thrusters for 30 min. I would slash the time to 15 minutes. Also, I'd recommend that you switch the order so that the jumps come before the dips. You generally don't want to put similar movements (pushing, in this case) back to back in an endurance type of WOD. For shorter times, it's fine.
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