Quality work outs should be executed with scaling and technique in mind. Although technique is crucial throughout all training sessions, it is an easy thing to let slip, in the mist of a ‘for time’ wod where you are chasing other people around you.
Quality workouts dismiss the need for blistering speed in favour of staying well clear of failed grinding reps that ultimately regress our form and hold us back.
Ensuring your training routine regularly includes a dose of specific quality sessions will up your game during those all important ‘For time’ wods.
This is my quality wod for the day. It is in two parts. The first four rounds are going to challenge structural balance and core. Part two works those all important body weight moves that us women tend to find our weak link. Ensure while setting up you select appropriate scales that enable you to work at a level that challenges but keeps form in tack. Enjoy!
4 Rounds For Quality;
10 Walking Lunges
10 Jumping Lunges
10 Reverse Weighted Lunges
10 Bulgarian Split Lunges
10 Burpee Jumping Lunges
Rest as needed (I tend it rest long enough to set up the next components)
4 Rounds For Quality
10 Incline Push ups
10 Ring Rows
10 Ring Dips (Scale with feet on floor)
10 Pike Push ups