Daily WOD – Apr 15, 2020

At-Home WOD #33

Warm Up

800m run

10 spiderman lunges (5R/5L)

Then 7-6-5-4-3-2-1 reps of:

  • KB/DB deadlift (2-arm)
  • KB/DB push presses (2-arm)
  • Sit ups

Then perform 3-5 reps of each movement in the WOD

Workout of the Day

Complete 1 full tabata at each station:

  • DB/KB hang power clean*
  • Russian twists
  • Suitcase deadlifts*
  • Push ups

*For the one-sided movements, alternate arms each round

Cash Out

  • 3×10 superman back extensions

Cool Down

  • Straddle stretch w/ bent knees (1 minute)
  • Upward facing dog (30 sec)

Update:  Click here for the pre-recorded 6:00 am zoom class!

WOD Notes: Click here for a video explanation of today’s workout, and here for a breakout video on the hang power clean. A tabata is an interval style workout where you work hard for 20 seconds and rest for 10 seconds, then repeat for 8 rounds (total of 4 minutes). For today’s WOD, you’ll do a full tabata (8 rounds) at each station then move immediately to the next station. You should sprint during each 20 second work interval! For single-arm movements, switch hands each round. Move fast! Post to comments: Your LOWEST round of each movement, weight used.

Timing Notes: This would be a great day to join us at a virtual class, so we can time your intervals for you! If you can’t make any of the designated class times (6am/12pm/4pm/6pm), we’re hoping to record the 6am class and upload it to our YouTube channel following class. At whatever time of day you’re ready to do the workout, you can hit play and follow along! Remember to have your own music since we don’t play music through Zoom.

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This Post Has 50 Comments

    1. Faith

      Thanks Murray! This will be really useful.

    2. Frank N

      nice thanks Murray!

    3. Betsy

      Great app – thanks!

  1. Megan V

    Thanks Murray!
    15k row done-1:20:37! Challenge completed! Thanks Coach Dave!

    1. ICA admin

      Well done Megan V! That is a long way to row!

      1. Ricky

        Nice job, Megan. Just wait…tomorrow is going to feel glorious when you wake up and don’t have to row.

  2. ICA admin

    6:00 am Results:
    Steve M 9/23/10/7 (70#, 8#)
    Murray 9/21/11/5 (50/10#, feet down for some RT)
    Diana 8/21/10/3 (45#bar/15RT/26#DL)
    Chris Mc 10/20/10/5 (35/15)
    Ed 6/18/10/4ish (55/10#, feet down for RT)
    Steve Ke. 9/21/9/3 (25#/10#)

  3. Frank N

    well that was fun 🙂
    10/20/15/7 (40#)

    1. Ricky

      Love seeing your name on here again, Frank!

  4. Chaz

    8/15/10/10
    #40/#10/#40

    1. Ricky

      Way to grind, Chaz! 10 on the pushups is no small feat!

  5. Faith

    10/24/11/6
    30#/15#/30#/knees

    1. Ricky

      You should know, my new slogan for the quarantine is “Keep the Faith”. I’ve contemplated putting it on a t-shirt.

      1. Faith

        I miss seeing your motivational quotes on the white board. You should start sharing them here. 🙂

        1. Ricky

          Don’t have to twist my arm on that one, Faith! Your wish is my command.

  6. Ricky

    Noon Virtual WOD Results:
    Eilish 🙂 (12# DB)
    Shania 🙂 (12# DB)
    Tanya 🙂
    Fili 9/21/11/6 (53# KB)
    Alex 8/21/14/5 (44#KB, 10# med ball)
    Nicole 6/26/12/7 (two-hand KB clean, 35#KB, 10# plate)

  7. Martello

    I did the WOD from yesterday (#32)
    12: 28 – 200 SU, 21 Burpees, 150 SU, 15 Burpees, 100 SU 9 Burpees

  8. Tobin

    8/31/10/7 (35#)

  9. KtL

    10/28/12/5 (35# and 15#)

    The Tabata timer is fantastic…Thanks Murray!!!!

  10. Betsy

    HPC- 45# bar – 8, RT – 10# plate – 21, DL-30# KB – 11, PU-6

  11. Mado and Kelsey

    Mado: 8/15/8/10 (Bar HPC 65lb, RT 8kilo KB, Bar DL 95lb)
    Kelsey: 10/19/8/7 (Bar HPC 75lb, RT 8kilo KB, Bar DL 115lb, light banded PU)

  12. Tiago

    2 miles run, followed by warm up and lowest of round:
    10 hang power clean+31 RT + 11 suitcase DL + 13pu
    Zen!

  13. Tammy Mazz

    9/22/9/6
    15# DB/5# DB/26# KB/knees

  14. Thomas Balch

    Another day and another WOD done,
    30#KB hang cleans and suitcase deadlift
    10# DB for twists
    Finally, ring rows subbed for pushups

  15. Shawn C

    35#DB for the hang power clean and for the suitcase deadlift. 15#KB for the Russian twists. 9/10/13/5.

  16. Ricky

    4 PM Virtual WOD Results:
    Danielle 10/25/15/5 (27# DB, 32#DB)
    Marissa 9/10/11/7 (20# DB, 25# KB, banded PU)
    John 10/30/15/6 (53# KB, 5# med ball)
    Nikki 11/28/16/7 (35# KB, 5# med ball)

  17. Heather Stem

    5rds
    250 m row
    20 WB #24
    15 push ups
    10 sit ups
    17:30

  18. Kirsten

    First of all, your dog is extremely cute!

    I didn’t keep track of reps, I just wanted to rage and focus on throwing big red around well.

    I subbed 2 arm HPC and 2 arm sumos, crunches for Russian twists, and did a 20s plank instead of pushups. I aAl’s accidentally did deadlifts first, my bad.

    Finally getting comfortable with throwing big red around!!

    Also.. Same 400m farmer carry out and back in

  19. Bill

    Thanks Murray, the app worked great.
    35# DB tabata & cash out

  20. Jenn

    Jenn 10/24/15/8 (#35 DB,#6 WB)
    I had a very mechanical woman yelling at me on my tabata timer this morning! Makes me miss having the coaches yell in my ear on tabata workouts!! Just sayin!! 😆

  21. Robbie

    5 rds
    Alley loop run ~0.3 mile
    20 box jumps
    20 KB push press
    20 lemon squeezers

  22. John Castaldi

    10/15/10/7
    35# for HPC
    53#KB for SDL

  23. Jeff Collins

    Marsha-15# DB, 20″ Pushups-10, 24, 10, 8
    Jeff-35# DB, 15# on twists-12, 22, 12, 6
    The pushups got spicy!

    1. ICA admin

      Yeah the push ups can get rough! Way to kill it you two!

  24. Tim C

    9/17/11/6
    35# KB for HPC and DL
    20# DB for twists

  25. Ricky

    6 PM Virtual WOD Results:
    Sara 9/15/10/7 (3# DB)
    Erik 10/17/10/4 (35# DB, 10# DB)

  26. Joseph s

    Great workout. Counted lowest rep as requested
    Hangs 12 95lb barbell
    Russians 13 15 lb plate
    DEADS 13 25 lb kb
    Pushups 7. Ouch

    Did with Shenica

    Keep pushin!!!

  27. Cate S

    10/22/9/9
    25#/15#/45#/elevated push ups

  28. Ceil

    Sofia and Ceil dome.
    20# DB HPC
    15&8# Russian twist.
    20# deadlifts
    Elevated pushups.

    We forgot to count – big surprise.

  29. BWat

    7/25/10/3 (44#/7# feet on ground/44#/banded)

  30. Dan R

    35# DB. 66 HPC, 60 R+L Russian twists, 92 SD, 78 Push ups.

  31. Craig

    44# KB for cleans
    20# med ball for twists
    44# KB for suitcase lift
    Pushups

    Didn’t count reps.

  32. Averie

    11/28/13/5 26# 6lb weighted ball for the Russian twists
    Banded push ups

  33. Erin

    Last day of the April Fools Challenge – 15K today. First time I have ever attempted one.
    15K row – 1:10:35
    Things I learned from today’s long row:
    1. I covered the monitor for the first 5K and relied on my avg calorie pull and projected finish (1:11) to set my pace
    2. 13K to 12K were the longest 1000m of my life. Like it would never end.
    3. Like a true endurance athlete, I go slow at the start (15K-10K). Settle in the middle (10K to 5K) and get fast at the end (5K to finish).
    4. Podcasts are good for a steady row, but Trap Rap is best for milestones or PRs.
    5. I had an audience for a good portion…(see pic)
    6. Tomorrow is likely a rest day or maybe a run, looking forward to reg ICA programming.

    1. ICA admin

      Well done Erin! I’ve been amazed by the people who did that row challenge. 15k is no joke, especially when 14k was the day before.

      Rest up!

  34. Boelker

    15K Row
    – 57:47

    Who’s idea was this?

    What’s next?

    1. Boelker

      “Who’s…”. ?
      Sheesh.
      Whose…

  35. Steve K

    11/20/15/5

    50db, 15 plate, 50 dB.

  36. Rich & Jimena

    Rich – 53# KB f/clean & suit DL
    Jimena – 26# KB f/clean Suit DL
    No counts.

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